CrossFit Inventive – CrossFit
Warm-up
Banded Tricep 0:30
Banded Pec 0:30
Banded Hamstring/Adductor/Lower Back
Wrist 0:30
——-
20 Banded pull aparts
10 Pass Throughs
10 Press E/S
—–
Barbell:
10 Wrist Rotations
3 Strict Press
3 Push Press
3 Push Jerk
3 Split Jerks
Split Jerk (2-2-2-1-1-1)
Complete 2 warm up sets at light weight before you start the 6 sets.
From The Rack
Working Through the 6 sets only increasing weight if Technique allows.
Record last Single Rep.
Metcon (Time)
For Time:
500/450m Row
30 DumbbellFloor Press
750/650m Row
20 DumbbellFloor Press
1,000/850m Row
10 DumbbellFloor Press
1,500/1,200m Row
5 DumbbellFloor Press
Cap 25:00
RX Dumbbells
2 x 22.5/15kg
SUBS
ROW METERS
– BIKES:
1,000/900M
1500/1400M
2000/1700M
3000/2400M
SKI ERG:
450/400M
700/600M
850/700M
1200/1000M
DOUBLE DUMBBELL FLOOR PRESS
– Reduce Load
– Dumbbell Rows
– Strict Push-up
– Ring Row’s
