CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Banded Ankle Mobility 1:00 e/s
Banded Lat 1:00 e/s
Squat Hold 1:00
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ACTIVATION
4 Laps Halo Crab Walks
10 Scap Pulls
5 Strict Pull ups
10 Air Squats
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Before starting today’s back Squat Perform 3 Empty Barbell Back Squats with 5 sec Eccentric
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Weighted Pull-ups (For Total Load)
For Total Load
5 Sets 2 Reps
Scale To your hardest strict pull-up
Back Squat (4 Sets 5 Reps @65%)
5 Second Eccentric on each Rep.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Benchmark Test.
Score Total Rounds + Reps
– Use your fastest Pull-up
– Push-ups are strict, make sure to get elbows to 90 degrees and lockout at the top of each rep.
– Air Squats, Below parrellel and standing to full extension at “The Knees & Hips”.
