CrossFit Inventive – CrossFit
Warm-up
2:00 Minutes on a machine
Lower:
Couch 1:00 e/s
Glute 1:00 e/s
Lower back/Hipflexor 0:30 e/s
—–
Upper:
Banded Shoulder Mobility
—–
Activation
20 Banded Pull aparts
20 Alt Shoulder Taps
10 Strict Push-ups
30 Calf Pumps
1:00 Skipping of your choice
Bench Press (12 Mins to Build to a 1 REP MAX)
Metcon (Time)
FOR TIME:
50-50-50-50
Double-Unders
40-30-20-10
Cal Row
10-10-10-10
Power Snatch 50/35kg
SUBS
DOUBLE-UNDERS
– 100 Single skips each round
CAL ROW
– Bike erg, same cals
– Ski & AD, 35/30-25/20-16/11-10/7
POWER SNATCH
– Reduce weight as required
– Power Clean
– 20 Alt DB Power Snatch each round
