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
