CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Wrist 0:30 F/B
Calf 0:30 e/s
30 Calf Pumps
————
Banded Pull aparts x 20
Pass Throughs x 10
Press x 10 E/S
35 Double-unders/70 Singles
———-
Barbell:
10 Wrist Rotations
5 Strict Press
5 Push Press
Push Press (Go Every 90 Sec x 7)
Build to a 3Rm Push Press over 7 sets.
Do Not Push Jerks!
Metcon (4 Rounds for time)
Every 5:00 x 4 Sets:
15/10 Calorie Row
15 Wallballl 9/6kg
15/10 Cal Row
50 Double-unders
SUBS
CALORIE ROW
– Bike erg 15/10 Cals
– Ski erg 12/8 Cals
– Assault bike 12/8 Cals
WALLBALL
– Reduce weight
50 DOUBLE-UNDERS
– 75 Single Skips
