CrossFit Inventive – CrossFit

Warm-up

Comp Train Mindset:

“I’ll either find a way, or I’ll make one”

-Hannibal

2 min Frog stretch

2 Rounds:

5 Kipping Knee raises

5 inchworms

10 Alt spiderman lunge reach outs

15 Glute bridges

20 sec Plank hold

Barbell:

5 Good mornings

10 elbow rotations

5 strict press

5 Front squats

5 Deadlifts

—————-

Strength:

Front Squat (9 min emom % work)

Mins:

0- 1 @75%

1- 1@80%

2- 1@85%

3- 1@80%

4- 1@85%

5- 1@87%

6- 1@85%

7- 1@87%

8- 1@90%

Metcon (AMRAP – Rounds and Reps)

20 min amrap:

1 Deadlift @182.5/130kg

10 T2B

15 Bar Facing Burpees

*Lateral bar burpees if class size is big.

*Scale weight, but keep it challenging. If you go to light you will be doing lots of burpees and T2B