CrossFit Inventive – CrossFit
Warm-up
Foam Rolling 5 Minutes
—
Mobility
Puppy Dog On Roller 1:00
Twisted Cross 30s e.s
Active Spiderman + 5 Rotations e.s
5 Squat To Hamstring
20s Calf e.s
30 Calf Pumps
—
ACTIVATION
20 V-Sits
5 Jump Squats
20 Side Plank Pulses e.s
10 Scap Pulls
3 Broad Jumps
5 Strict Pull-ups
—
Barbell Shrugs (4×10)
L1
4 Sets:
Strength/Power Super Set:
10 Heavy Shoulder Shrugs
Straight Into..
5 Broad Jumps.
—
L2/3
4 Sets:
Strength/Power Super Set:
10 Heavy Shoulder Shrugs
Straight Into..
5 Soft Box Jumps 20 inch/10 Jumping Lunges
* Record 4 x 10 Shrugs
—
Sub Dumbbells for BB if needed.
Metcon (Time)
L1
For Time:
30-20-10
Chest To Bar Pull-ups
Abmat Sit-ups
30-20-10
Cal Row
Handstand Push-ups
—
L2
For Time:
30-20-10
Pull-ups
Abmat Sit-ups
30-20-10
Cal Row
Raised Push-ups/Pike HSPU/Box HSPU
—
L3
For Time:
30-20-10
Ring Rows
Abmat Sit-ups
30-20-10
Cal Row
Strict Push-ups/From Knees
All Machine, the same Cals.
