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.