CrossFit Inventive – CrossFit
Warm-up
Mobility
Green Banded:
Tricep 0:30 e/s
Pec 0:30 e/s
Lat 0:30 e/s
———
1:00 Machine
Frog 1:00
Couch 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Activation
2 Laps Halo Crab walls
20 Halo Glute Bridges
10 Scap Pulls
5 strict pull-ups/10 ring rows
Back Squat (Go every 90sec x 6)
4 x Back Squats
2 x Front Squats
Same Weight for all 6 Sets. Lets put the focus on a Moderate Front Squat Weight to even out the two lifts.
Metcon (Time)
For Time:
4 Rounds:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)
SUBS
500m Row
– 100m Bikes
– 500/400m Ski Erg
12 BURPEE PULL-UPS
– 12 Burpee jumping Pull-ups
– 8 Burpee + 6 Ring Row
– 12 Burpees
21 BOX JUMPS 24/20
– Reduce Height If Possible
– Alt Step-ups
