CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Banded Shoulder
Calf On Upright 0:30
30 Calf Pumps
Spiderman 0:30 e/s
Glute 0:30 E/S
——-
ACTIVATION
10 Scap Push-ups
5 Strict Push-ups
10 Scap Pulls
5 kipping knees Raises
——
TABATA 20/10
SKIPPING
PLANK HOLD
—–
10 Reps Empty Barbell Bench Press
Bench Press (5 Sets 3 Reps)
For Total Load.
Aiming to build on last weeks 5 x 4.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
40 Double-unders
20 Strict Push-ups
10 Toes To Bar
SUBS
DOUBLE-UNDERS
– Reduce Reps
– 60 ingles
– 1:00 Practice
PUSH-UPS
– Reduce Reps
– From Knees
– From Knees/Toes
– On Box
TOES TO BAR
– Reduce Reps
– Toes as high as possible
– Knees To Elbows/Chest
– 15 Sit-ups
