CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder
Couch 1:00 E/S
Glute 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
———
6 x 10m Shuttle Runs
30 Banded Pull-aparts
10 Scap Pulls
5 Ring Rows
5 Kipping Knee Raises
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Weighted Pull-ups (6 Sets 4 Reps)
For Total Load
Rest 90 Sec – 2 minutes.
Weighted:
– Choose one weight or build over 6 sets.
Add total weight of each set.
None Weighted:
– Aim for as many body weight as you can then sub bands when needed.
– Body weight singles with quick rest between reps.
– Use harder bands than usual
– Bands a usual.
Metcon (AMRAP – Reps)
5 Rounds x AMRAP 4:
30/20 Calorie Bike Erg
20 x 10 Meter Shuttle Runs
Max Toes To Bar
* Rest 2 Minutes Between Rounds.
* Score: Total number of TTB reps completed over the 5 AMRAP’s.
SUBS
30/20 CAL BIKE
– 30/20 Cal Row
– 25/15 Cal Ski
TOES TO BAR
– Toes as high as possible
– Knee raises
– abmat sit-ups
– Overhead plate sit-ups.