CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Frog 2:00
Couch 1:00 e/s
Activation
PVC
pass throughs x 10
pass arounds x 10 e/w
OHS x 10
Halo Glute Bridges x 20
Back Squat (5 sets Go E90 seconds x 3 Reps)
Working around 70%
Rep 1 – 3 Second Decent + 3 Second Pause in bottom
Rep 2 – 3 Second Pause in bottom
Rep 3 – Normal speed.
Metcon (Time)
4 Rounds:
10 Burpee Chest To Bar
20 Hang Power Snatch 35/25
30/21 Cal Bike Erg
SUBS
Burpee Chest To Bar:
– Burpee Chin Over Bar
– Burpee To target
Hang Power Snatch
– Reduce Weight
– ALt Dumbbell Power Snatch
30/21 Cal Bike:
– 30/21 Cal Row
– 22/16 Cal Assault Bike
– 22/16 Cal Ski erg
