CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B

Lower back/Hipflexor 0:30 e/s

Glute 0:30 e/s

Twisted Cross 0:30 e/s

Puppy Dog Pose 0:30

Wrist 0:30

————-

ACTIVATION

20 Banded Good Mornings

30 Sec HS-Hold/Wall Walk Hold/Plank Hold

10 Scap Pulls-10 Kipping Swings

Deadlift (Sets 0-4 EMOM Sets 5-10 E90)

Aim here is to build to a heavy “SAFE” single.

We want to set some new 1RM percentages through good technique.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

7 Bar Facing Burpees

7 Kipping Handstand Push-ups

Rest 3:00 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

7 Lateral Bar Burpess

7 Chest To Bar Pull-ups
SUBS

BURPEES OVER BAR

– Burpee step overs

KIPPING HS-PUSH-UPS

– Use raisers

– Double Dumbbell Push Press

CHEST TO BAR PULL-UPS

– Banded Chest To Bar

– Any Chin Over bar Pull-ups

– Ring Rows