CrossFit Inventive – CrossFit
Warm-up
Post deadlift day:
20 scorpions front/back
60 sec lower back/hipflexor
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Red banded:
Pull aparts x 30
Pass throughs x 10
10 OHS x 10
Press x 10 E/S
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2 laps high knee running
2 lasp butt kicks
2 laps lateral skips
2 laps broad jumps
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Metcon (Weight)
Accessory Strength:
3 Set Super Set:
10 Double DB Bent Over Row
10 Double DB Front Squats
10 Double DB Floor Press
2 mins rest
*Try use the same weight for all three exercises.
*Aim is to NOT put the dumbbells down until the 3 exercises are complete.
*Don’t go to heavy if your in the Open!
Metcon (No Measure)
20 MINUTE EMOM:
Min 1- 15/10 cal Ski erg
Min 2- 10 Single arm DB Hang C&J (E/S)
Min 3- 7 High Box Jumps @30/24 inch
Min 4- 40 Sec Superman hold
Dumbbell weight= 1×22.5/15kg
