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