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