CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B

Lower Back/Hipflexor 0:30 e/s

Spiderman 0:30 e/s

Twisted Cross 0:30 e/s

3 Way Puppy Dog Pose

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ACTIVATION

10 BARBELL GOOD MORNINGS

5 BARBELL BENT OVER ROWS

20 BANDED PULL-APARTS

10 BANDED PRESS E/S

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Barbell Row (In 12 mins: 8-8-8-4-4-4)

Stat light so you can build over the 6 sets.

Chest should be parallel to the floor. No Hinging from the lower back. Bring the bar into your body below your sternum.

Record Last Set Of 4 reps.

Metcon (Time)

For Time With a Partner:

50-40-30-20

Calorie Row

20-20-20-20

Dual Dumbbell Push Press.

RX: 2 x 22.5/15kg
Complete Calories each set before moving onto the Push Press.

Share workload as evenly as possible Throughout the workout.

SUB:

We are aiming to stay off the bikes today. Last Resort Only.

CALORIES

– Same for everyone as its a partner WOD.

– Ski, reduce 5 reps only off sets 1,2 & 3.

DUAL DUMBBELL PUSH PRESS

– Reduce load

– Hang Power Cleans

– Bent Over Rows

– Strict Push-ups