CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Lower Back/Hipflexor 0:30 e/s
Puppy Dog 0:30
Front Rack 0:30
Wrist 0:30 + 5 Wrist Rotations each way
————
Halo Crab Walks x 2 Laps
Halo Glut Bridges x 20
20 Banded Pull-aparts
10 Banded Pass Throughs
10 Scap-Pulls
5 Kipping Swings
10 Alt Assisted Pistols
———-
Front Squat (5 x 2 @90% of 3RM)
Go Every 1:30 x 5 Sets:
Complete 5 Sets of 2 Reps at the same weight for all sets.
If you did not complete last 3RM Testing go off feel and follow on from last weeks 4 x 3 @85%.
Metcon (AMRAP – Rounds and Reps)
“MARY’S METERS”
AMRAP 20:
5 Handstand Push-ups
10 Alternating Pistol Squats
15 Pull-ups
Every 5 Minutes (Starting at 0:00):
500/400m Row
*Pick up where you left off after each row.
Modifications:
HANDSTAND PUSH UPS
– Use Raisers
– Dual Dumbbell Push Press/ Strict Press
– Pike Push-up
– Push-ups
ALTERNATING PISTOLS
– To a Box
– Assisted
– Reverse Lunges
PULL-UPS
– Banded
– Best Chin-over Bar
– Ring Rows
– Dual Dumbbell Rows
