CrossFit Inventive – CrossFit
Warm-up
Move
2 Sets:
10 “Rock N Rolls”
10 Hollow Rocks/Knees Tucked Rocks
10 Straddle Leg Lifts
10 Active Supermans
10 Standing Banded Rows
—
MOBILITY
30s Lat on upright es.
30s Pec On Upright e.s
Active Spidermans + 5 Rotations e.s
30s calf e.s
30 calf Pumps
—-
1:00 Skipping of your choice.
—-
Strict Pull-ups (1 x Max)
1 Set Of Max Rep Strict Pull-ups
SUB
Use a band that allows you to get at least 5 quality reps!!
Max Hard Ring Rows.
Rest 2-3 Minutes…
Then:
12 x Half Negative Pull-ups with a 2 second Hold in the half position.
* Rest as needed you do a full 2s hold each rep.
Subs:
* Use a band if needed
* Barbell In Rig using feet as spotters.
Metcon 15 min cap (Time)
L1
For Time:
100 Double-unders
25 Toes To Bar
75 Double-unders
25 Pull-ups
50 Double Unders
25 Toes To Bar
25 Double-unders
25 Pull-ups
—
L2
For Time:
100 Double-unders/175 Singles
25 Toes To Bar/K2E/Knee Raises
75 Double-unders/150 Singles
25 Pull-ups/Banded/Ring Rows
50 Double Unders/100 Singles
25 Toes To Bar/K2E/Knee Raises
25 Double-unders/50 Singles
25 Pull-ups/Banded/Ring Rows
* Reduce Reps if needed.
—
L3
For Time:
175 Singles Skips
25 Wallball Abmat Sit-ups/50 Abmat Sit-ups
150 Single Skips
30 Ring Rows
100 Single Skips
25 Wallball Abmat Sit-ups/50 Abmat Sit-ups
50 Single Skips
30 Ring Rows
—
/
Metcon (No Measure)
Midline
3 Rounds:
10 Overhead Plate Sit-ups
15 V-sits
20 Heavy Plate Twist (Scale 30 Light)
