CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Lower back/hipflexor 0:30 e/s
Spiderman 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
————–
ACTIVATION
5 Inchworm 1 Push-up
24 Double-unders/36 Single Skips
10 Scap Pulls
5 Kipping Knee Raises/V-ups/V-Sits
Bench Press (6 Sets x 5 Reps Building off last weeks 6 Reps )
– If you didn’t do last weeks bench, work around 65% of your 1RM or go off how you feel today.
– GOE 90 Sec
– All Sets at the same weight
Metcon (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
4 Devil’s Press 22.5 / 15 kg’s
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds
– Take off where you left Last round.
– Score total rounds plus reps over the 5 Rounds.
DEVIL’S PRESS
– Reduce Load
– Single Dumbbell
– Burpees
TOES TO BAR
– Reduce Reps
– Knees To Elbows
– Knees To Chest
– 2x AbMat Sit-Ups
24 DOUBLE UNDERS
– 36 Single Unders
– 30s On Any Machine
