CrossFit Inventive – CrossFit

Warm-up

20 Calf Pumps

100m Run

20 Green Banded SLDL

20 Red Banded Pull-aparts

10 Red Banded Press Each Side

100m Run

20 Alternating Shoulder Taps

20 Hollow Rocks

30 Second Plank Hold

100m Run

10 Frog Hops

15 Red banded Bent Over Rows

10 HRPU’s

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Metcon (AMRAP – Rounds and Reps)

BODY ARMOR

AMRAP 5:

1 Curl + 1 Strict Press (left arm, then right)

1 Curl + 2 Strict Presses (left arm, then right)

1 Curl + 3 Strict Presses (left arm, then right)

Continue to add (1) strict press.
DESCRIPTION

Todays Body Armor will target the biceps and shoulders

The “set” is completed on a single side before transitioning

Complete 1 curl, and 1 press on the left side, and then the same for right

Next we’ll complete 1 curl and *2* strict presses on the left side, and then same for the right

Continuing on for five minutes

Each time we complete the left and right side, that completes a single round

Metcon (AMRAP – Reps)

5 Rounds:

3:00 Mins ON/1:00 Min OFF:

30 Alternating Single Dumbbell Snatches

10 Burpees, Remaining time Max Abmat Sit-ups

RX= 1 x 22.5/15kg
Record, Total reps completed over the 5 rounds.

SUBS:

Scale Dumbbell weight as needed.

Go On:

0:00-4:00-8:00-12:00-16:00