CrossFit Inventive – CrossFit

Warm-up

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Banded Shoulder Mobility

2. Wrist 30 e/s

Lower Body

1. Pigeon Pose – 1:00/side

2. Spidrman Lunge – 1:00/side

3. Couch 1:00/side

ACTIVATION

2 roundsFor Quality:

1:00 Bike Erg

10 Banded Good Mornings

10 Scap Pull-Ups

5 Strict Pull-Ups

20 Halo Glute bridges

WOD SET UP

Metcon (3 Rounds for reps)

Warm-up

“9 to 5”

AMRAP 5:

15/12 Calorie Bike Erg

12 Chest To Bar Pull-Ups

9 Front Squats 60/40kg

Rest 5:00

AMRAP 5:

12/9 Calorie Bike Erg

9 Chest To Bar Pull-Ups

6 Front Squats 70 / 45kg

Rest 5:00

AMRAP 5:

9/6 Calorie Bike Erg

6 Chest To Bar Pull-Ups

3 Front Squats 85/55kg

SUBS

-Scale weight each set as needed. Aim to make some sort of increase each set.

Chest to Bar:

– chin over bar

– ring rows

– Banded Chest to bar/Chin over bar

BIKE ERG:

– All machines, same Cals