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

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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