CrossFit Inventive – CrossFit
Warm-up
Foam Roll:
Lower Back 1:00 e/s
2 Minutes on any other body part.
Banded Lower Body
Banded Shoulders
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ACTIVATION
10 Scap Push-ups
10 Scap Pull-ups
10m Pike Bear Crawl
30 Sec HS-Hold
Handstand Walk
EMOM 10:
Odd Max Distance
Even: Rest
*Working over 10m’s
SUBS
– Pike Walk
– Max Effort HS-Hols
– Max Effort Wall Walk
– Minute on Minute Off Assisted with a partner.
Metcon (AMRAP – Reps)
3 Rounds For Total Reps
1 Minute Max Thrusters 43/30kg
1 Minute Max Power Cleans
1 Minute Max Box Jump Overs
1 Minute Max Pull-ups
1 Minute Max Calorie Bike erg
1 Minute Rest
SUBS
Barbell:
– Reduce Loading
– SUB Dumbbells
BOX JUMP OVERS
– Reduce Height
– Step Overs
PULL-UPS
– Fastest Pull-up
– Banded
– Ring Rows
BIKE CALS
– Any Machine
