CrossFit Inventive – CrossFit
Warm-up
MOBILITY
1. Banded Pec -0:30 e/s
2. Banded lat 0:30 e/s
3. Calf 0:30 e/s
4. Pigeon Pose – 1:00/Side
5. Frog Stretch – 1:00
GENERAL WARM-UP
2 Rounds:
20 Single Unders
5 Box Step-Overs
5 Scap Pulls
5 Ring Rows/1-3 Strict Pull-Ups
Back Squat (8-8-6-6-4-4: GOE 2:00)
Aim to make a small increase on last weeks 8’s & 6 rep range lifts. Following on with building into 4 reps.
If you didnt complete last week.
Estimated weight:
Set 1-2: 8 @65%
Sets 3-4 @70%
Sets 5-6 @75%
Record Reps 8 & 6 in comment box, 4’s in weight box.
Metcon (Time)
3 Rounds For Time:
100 Double-unders
20 Pull-ups
30 Single Dumbbell Box Step-Overs
(Cap 20:00)
DOUBLE UNDERS
– 1.5x Reps Single Unders
PULL-UPS
– Chin Over Bar
– Banded
– Ring Rows
DUMBBELL BOX STEP OVERS
– Dumbbell Alternating Step Back Lunges
– Goblet Squats
– Unweighted Box Step Overs
*Do not put dumbbells on Boxes!!!!
