CrossFit Inventive – CrossFit
Warm-up
5 Mins Foam Rolling
Banded Upper
Banded Lower
30s Calf e/s
30 calf Pumps
—
100m Run
10 Strict Push-ups
5 Scap Pulls
3 Pull-ups (Any)
—-
10 Reps Empty Barbell Bench
—
Bench Press
4 Reps OnE 90s x 6 Sets:
All Sets @75% of Your 1RM;
Build to your weight and start as group.
Sub Dumbbells If Needed.
Metcon (Time)
For Time:
800m Run
20 Burpee Pull-ups
500m Run
15 Burpee Pull-ups
300m Run
10 Burpee Pull-ups
(Cap 20 Minutes)
—
SUBS
RUN DISTANCE
– Reduce Distance as needed
– Double Distance Bike
– Same Distance Row
– Ski erg: 700/400/250m
BURPEE PULL-UPS
– Reduce Reps
– Burpee To Target
