CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5:00
3 Way Puppy Dog Pose 0:30 each
Twisted Cross 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Wrist 0:30 e/s
——–
ACTIVATION
20 Banded Pull aparts
20 Alt Shoulder Taps
10 Scap Push-ups
10 Scap Pulls
10 Wall Facing Squats
Strict Pull-ups (10-8-6-4-2)
All sets need to be unbroken. You are resting as needed in-between sets. Make sure to get chin OVER the bar and elbows returning back to full extension.
Use Bands if need be.
Metcon (Time)
For Time:
1500/1200m Row
20 Thrusters 60/40kg
10 Rope Climbs
(Cap 20)
SUBS
1500/1200M ROW
– Double Distance Bike erg
Ski Erg- 1300/100m
20 THRUSTERS
– Reduce Loading
10 ROPE CLIMBS
– 3 Laying to standing = 1 Climb.
3 Strict Pull-ups = 1 Climb.
3 Ring Rows = 1 Climb
