CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Banded Ankle mobility
Couch stretch 1:00 e/s
Frog 2:00
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10 Scap Pull
5 Kipping Swings
3 Strict Pull-ups
10 Air Squats
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Back Squat (4 x 4 @80% GoE 2:00)
Build to 80% of your 1RM and complete all sets at the same weight.
Metcon (Time)
10 Rounds For Time:
3 Thrusters 60/40kg
3 Bar Muscle-ups
SUBS
THRUSTERS
– Reduce Load
– Dual Dumbbell
BAR MUSCL-UPS
– Banded BMUP’s
– 6 Chest To Bar
– Chin over bar
– 6 Ring Rows
