CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Banded Hammy/Adductor/Lower Back
Puppy Dog Pose
Twisted Cross 0:30
———
10 Barbell Good Mornings
10 Barbell Wrist Rotations
5 Front Squats
3 Push Press
5 Thrusters
—-
10 Scap Pulls
5 Kipping Swings
3 Strict Pull-ups/5 Ring Rows
Deadlift (6 x 3 @75%)
Complete 6 sets of 3 unbroken.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Aim to go in heats so everyone can use the rowers.
Other machines are last resort.
SUBS:
1000m ROW
– 2,000m Bike
– 900/800m Ski Erg
THRUSTERS
– Dual Dumbbell
– Weighted Squat
– Air Squats
PULL-UPS
– Banded
– Ring Rows
