CrossFit Inventive – CrossFit
Warm-up
GENERAL WARM-UP
2:00 Machine
—
MOBILITY
Banded Shoulders
Glute 1:00 e/s
Squat Hold 1:00
Wrist 0:30
—-
ACTIVATION
1 Round:
20 Halo Glute Bridges
20 Banded Pull-aparts
20 Hollow Rocks
20 Banded Press (10 e/s)
—
Push Press (5 Sets 3 Reps)
Build up & complete 5 sets 3 reps at the same weight.
Rest 90 sec between sets.
Metcon (AMRAP – Reps)
On The Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar Facing Burpees
Barbell: 61/42.5kg
* Score is total reps of Bar Facing Burpees.
SUBS
BARBELL
– Reduce Load
– Sub Dumbbells
BAR FACING BURPEES
– Step-over bar
– lateral Bar
– Regular Burpees
