CrossFit Inventive – CrossFit
Warm-up
Foam Roll 6 Minutes
Lower Back
Calves
—
BANDED LOWER BODY
TWISTED CROSS 0:30 E/S
CALF 0:30 E/S
30 CALF PUMPS
—
ACTIVATION
10 Scap Push-ups
5 Inchworm 1 Push-up
30 Banded Pull-aparts
Bench Press (15 Minutes)
Build To a Moderate to Heavy 3 Reps and complete 5 Sets of 3 Reps at the same weight.
Rest as needed between sets.
SUB DUMBBELL BENCH PRESS IF NEEDED.
Metcon (Time)
For Time:
21 Deadlifts 102.5/70kg
100 Double-unders
15 Deadlifts 102.5/70kg
100 Double-unders
9 Deadlifts 102.5/70kg
100 Double-unders
SUBS
DEADLIFT
– Reduce Load
– Sub Dumbbells or Kettlebells
100 DOUBLE-UNDERS
– 1 Minute Dubz Practice.
– 175 Singles
– Reduce Reps again as needed.