CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
20 Scorpions f/b
Lower back/hipflexor 30 e/s
Glute 30 e/s
Calf 30 e/s
30 Calf pumps
Activation
1 Min Machine
20 Alt shoulder taps
20 sec Plank
5 inchworms 1 push up
20 Halo Glute Bridges
Bench Press (5 sets 5 reps @same weight)
Build up to a weight your comfortable with and complete 5 sets of 5 reps at the same weight.
Rest 90 sec between each working set.
Metcon (Time)
For Time:
21-15-9
Cal Machine
Box Jumps 24/20
Into
9-15-21
KBS 24/16kg
Cal Machine
Into
30-20-10
Cal Machine
Box Jump Over 24/16
KBS 24/16kg
20 min cap
