CrossFit Inventive – CrossFit
Warm-up (No Measure)
Couch 1:00 e/s
Spiderman 1:00 e/s
Wrist 0:30
Calf 0:20 e/s
30 calf Pumps
Banded Shoulder Mobility
——-
ACTIVATION
10 Wrist Rotations
5 Push Press
5 Front Squats
5 Thrusters
10 HRPU’s
40 Double-unders/60 Single Skips
Bench Press
Build To Heavy Triple…..
Directly Into 1 Set of Max Rep Drop Set.
Deduct enough weight to stay between 5-10 Reps on Your Drop set.
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
500M Row
30 Push Press
100 Double-unders
500m Row
30 Front Squats
100 Double-unders
500m Row
30 Thrusters
100 Double-unders
Barbell RX= 40/30kg
500M ROW
– 400m Ski
– 1,000m Bike
BARBELL
– Reduce Load
– Sub Dumbbells
100 DOUBLE-UNDERS
– Reduce Reps
– 1:30 Practice
– 150 Singles