CrossFit Inventive – CrossFit
Warm-up
2 Mins Rolling Lower Back
Puppy Dog Pose On Roller 1:00
Twisted Cross 0:30 e/s
Lower Back (Pull Leg Across Body) 0:30 e/s
Glute 0:30 e/s
——-
RED BAND
– 10 Pass Throughs
– 10 Pull aparts
– 10 OHS
– 10 Press e/s
——
BARBELL:
5 Hang Power Snatch
——
Hang Snatch (EMOM 10 x 3 Reps)
Build over the 10 mins safely of stay at one moderate weight and focus on form.
Metcon (AMRAP – Rounds and Reps)
On The 2:00 x 10 rounds:
500/400m Bike Erg
Max Rounds of “Cindy”
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
*Pick Up Where You Left Off Each Round.
*Looking for your fastest pull-up here.
* Score is Total Rounds + Reps Of “Cindy”
SUBS
500/400m BIKE
– 250/200m Row
– 200/150m Ski
PULL-UPS
– Reduce Reps
– banded
– Strict
– Jumping Pull-ups to low bar
– Ring Rows
AIR SQUATS
– Reduce Reps
– Alt Lunges
