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
