CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5:00
Focus ON:
Lats 1:00 e/s
Calves
Quads
ITB’s
Puppy Dog Pose On Roller 1:00
Spiderman Hold 0:30
Glute 0:30 e/s
Calf 0:30 e/s
—–
ACTIVATION
10 Wall Squats
5 Scap-Pulls
3 Strict Pull-ups
10 Barbell Wrist Rotations
5 Front Squats
5 Push Press
Strict Pull-ups (8 Minute AMRAP)
Follow on From Last weeks 10 Min EMOM.
Don’t go out in big numbers in the first couple of minutes. Still pace out your reps in conservative numbers.
Be a good judge of your rest so you can me consistent.
Metcon (Time)
For time:
21 front squats
21 push presses
400m Run
15 front squats
15 push presses
300m Run
9 front squats
9 push presses
200m Run
RX Barbell: 50/35kg
SUBS
FRONT SQUAT
– Reduce Load
– Dual Dumbbells
PUSH PRESS
– Reduce Load
– Dual Dumbbells
RUN METERS
– Row 400/300/200m
– Ski erg 400/300/200m
Bikes 800/600/400m
