CrossFit Inventive – CrossFit
Warm-up
Post Leg day:
60 sec Couch stretch E/S
60 sec Glute stretch E/S
30 Sec Calf stretch E/S
Green Banded Mobility
Activation:
3 Rounds:
10 Cal Machine
10 Ring Rows
3 Rounds:
Single Arm Dumbbell Farmers Carry x 4 laps each side
30 sec Superman Hold
3 Rounds:
20 Air squats
5 Inchworms 1 push-up
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Warm up on skill below.
Metcon (No Measure)
Gymnastics Skill
5 Rounds:
2:30 Machine of your Choice (Moderate Pace)
Then Your Choice of:
Option 1: (Complex)
1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips
Option 2:
50% Max Ring Muscle-ups
E.G. If your max is 10 reps, complete 5 unbroken.
Option 3: (Complex)
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-ups
1 Bar Muscle-up
Scale by Using bands where needed.
Reduce rep range where needed.
Complexes should be unbroken.