CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30 F/S/S
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ACTIVATION
30 Banded Pull-aparts
10 HRPU’s
10 Scap Pulls
5 Kipping Knee Raises
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Bench Press (6 Sets 3 Reps. )
12 minutes to work up to a heavy set of 3 reps.
Rest as needed between each set.
Complete 1 set of 10 reps with an empty barbell followed by 1 set of 5 reps as warm-up sets before starting your 3 rep range sets.
Metcon (3 Rounds for calories)
AMRAP 4:
20 Dual Dumbbell Box Step-ups
20 Toes To Bar
MAX CAL BIKE ERG IN REMAINING TIME.
Rest 4 Minutes
15 Dual Dumbbell Box Step-ups
15 Toes To Bar
MAX CAL BIKE ERG IN REMAINING TIME.
Rest 4 Minutes
AMRAP 4:
10 Dual Dumbbell Box Step-ups
10 Toes To Bar
MAX CAL BIKE ERG IN REMAINING TIME.
RX Dumbbells: 2 x 22.5/15kg
Box:24/20 inch
Score total calories achieved in each set.
SUBS
Dual Dumbbell Box Step-ups
– Reduce Load
– One Dumbbell
– Body Weight
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– V-ups
– Abamt Sit-ups x 2
MAX CAL BIKE ERG
– Same on any machine
