CrossFit Inventive – CrossFit
Warm-up
Couch 1 Min e.s
Squat Hold 1:00
Ankle Mobility 30s e.s
Lat Stretch On Upright 30s e.s
Pec Stretch On Upright 30s e.s
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ACTIVATION
20 Halo Glute Bridges
20s Handstand Hold
3 Kick-up HS Decent’s
10 Scap Pulls
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Back Squat
Use 3-4 Building sets to establish your weight.
Main Sets, GOE90s:
4 x 5 @80%
22 Min Cap (Time)
Level 1:
For Time:
30 Handstand Push-ups
20 Cal Bike
30 Pull-ups
20 Handstand Push-ups
20 Cal Bike
25 Chest To Bar Pull-ups
10 Handstand Push-ups
20 Cal Bike
20 Bar Muscle-ups
