CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1:00 e/s

Banded:

Hamstring/Adductors/lower Back

0:30 each side.

Banded Pec 1:00 e/s

——–

Activation

20 Banded Pull aparts

10 Banded Press each Side

20 Banded SLDL

10 Strict Push-ups

Bench Press (4-2-4-2-4-2)

4 rep range is remaining the same.

2 Rep range Increases slightly each set.

EG: 4@80Kg- 2@90kg- 4 @80kg- 2@95kg-4@80kg-2@100kg

Record last 2 reps

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Deadlifts 102.5/70kg

10 Double DB Push Press 22.5/15’s

15/10 Cal Bike Erg
SUBS

DEADLIFTS

– Reduce weight

DOUBLE DUMBBELL PUSH PRESS

– reduce weight

– single Dumbbell

– Dumbbell Rows

BIKE ERG CALS

– Row 15/10

– Assault Bike 10/7

– Ski erg 10/7

*Use the closest kettlebell weight if there is not enough Dumbbells.