CrossFit Inventive – CrossFit

Warm-up

MOBILITY

Couch stretch 1 Minute Each side

Frog Stretch: 2 minutes

ACTIVATION

Banded Good Morning: 30 reps

Banded Pull Aparts: 30

Banded Pass Throughs: 10 Reps

Halo Banded Crab Walks 4 laps

2k Row (Time)

Max Effort 2k Row
Testing!

Front Squat

3 Sets of 2 @ 70% of 1RM

2 Sets of 2 @ 75% of 1RM

STIMULUS

DESCRIPTION

Working some moderately heavy sets of 2 out of the rack

After the challenging 2k effort, we’re keeping the volume and percentages fairly manageable

Take 3-5 warmup sets to reach your opening 70%

Rest as needed between these 5 working sets to maintain quality movement