CrossFit Inventive – CrossFit
Warm-up
Foam Rolling 6 Minutes
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Banded Upper
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Calf 0:30 e/s (Upright)
30 Calf Pumps
Spiderman 0:30 e/s
Glute 0:30 e/s
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ACTIVATION
20 Banded Pull Aparts
5 HRPU Down slow/up fast
5 Eccentric Ring Dips
5 x 10m Shuttle Runs
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Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
1-2-3-4-5-6… Strict Pull-ups
2-4-6-8-10-12…. 10m Shuttle Runs
* Add 1 Strict Pull-up Each Round.
* Add 2 10m Shuttle Runs Each Round.
SUBS
STRICT PULL-UPS
– Banded
– Hard Ring Rows
– Dual; DB Bent Over Row’s
10M SHUTTLE RUNS
– Calorie Bike up by 2 Cals per round. (any other machine the same)
Ring Dips + Dumbbell Flat Bench Press (Weight)
“Super Set”
5 Sets of:
5 Ring Dips
10 Double Dumbbell Flat Bench Press
* You may build on weight each set or stay at one weight.
Ring Dop Subs;
– Use bands
– Stationary
Rest as needed between sets.
– 10 Bench Dips
– 5-10 Close Grip Strict Push-ups
