CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Glute 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
———-
ACTIVATION
20 Banded Pull-aparts
10 Scap Push-ups
10 Scap Pulls
5 Ring Rows
1:00 Plank Hold
Strict Pull-ups
5 Sets 5 Reps
Rest 1:00 Between Sets.
If you can’t complete body weight. Use a band that makes it hard but unbroken.
Metcon (Time)
For Time:
100 Lateral Burpee Over Rower
On Every 2:00 Minutes (Starting 0:00)
250/200m Row
(Cap 30:00)
If your Not on a rower. Set up a Barbell for Lateral Burpee Over Bar
SUBS
LATERAL BURPEE OVER ROWER
– Burpee Step Overs
– Standard Burpees
– Frog Hops
250/200M ROW
– 500/400m Bike erg
– 220/170m Ski erg
