CrossFit Inventive – CrossFit
Warm-up
Shoulder Mobility
Couch Stretch 1:00 e/s
Glute 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
Wrist Stretch 30 F/B
Activation
30 Banded Pull aparts
10 Pass Throughs
10 Press e/s
20 Standing Banded Lat Pulldowns
10 Scap Pulls
5 Kipping Swings
5 Strict Pull ups/Ring Rows
Bench Press (in 15 mins Establish a 5RM Bench Press)
– Building a baseline in which we will build upon throughout this cycle.
– Record your heaviest set of 5 reps
Metcon (Time)
For Time:
27-21-15-9
Chest To Bar Pull-ups
Push Jerk 50/35kg
Calorie Row
(20 min cap)
CHEST TO BAR:
– Banded C2B
– Banded Chin Over Bar
– Chin over bar
– Ring Rows
PUSH JERK
– Reduce weight
– Double Dumbbell
CALORIE ROW
Male & Female all the same Cals today.
– Bike erg same cals
– Ski & Assault bike cals:
(21-15-12-6)
