CrossFit Inventive – CrossFit
Warm-up
1 Min Machine
30s Active Hollow Hang
45s Machine
30s Active Hollow Plank
30s Machine
30s Alt Shoulder Taps
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3 Rounds:
10 DB Lateral Raises
10 Scap Push-ups
20 Banded Pull-aparts
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10 Reps empty barbell bench press
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Bench Press
20 minutes
1 x10 @ Light Load
1 X 10 @ Moderate Load
1 x 10 @heaviest 10 Load
1 x 6 @build on 10 Load
1 x 6 @heaviest Load
3 x 4 @same Load
Rest as needed between sets.
20 minutes (3 Rounds for calories)
3 Sets
Lactic Threshold
20s On-10s Off x 8 Rounds:
Machine of your choice.
Rest 4 minutes between sets.
Score: Total Calories each set.
