CrossFit Inventive – CrossFit
Warm-up
10 Shuttle Runs
2 Laps Bear Crawls
2 Laps Walking Lunges
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Mobility
30s Lat On Upright e.s
30s Pec On Upright e.s
1:00 Hamstring On Upright e.s
30s Lower Back/Hipflexor e.s
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Activation
20 Banded Good Mornings
10 Scap Pulls
5 Kipping Knee Raises
10 Barbell Deadlifts
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Metcon (Time)
For Quality! Don’t treat this like a WOD.
L1
For Time:
10-9-8-7-6-5-4-3-2-1
Chin-ups
Body weight Deadlifts
—
L2
For Time:
10-9-8-7-6-5-4-3-2-1
Chin-ups/Banded
Body weight Deadlifts/Scale Load as needed.
—
L3
For Time:
10-9-8-7-6-5-4-3-2-1
Ring Rows
Deadlifts/GHD Back Extensions
Rest as needed between sets to get both movements unbroken.
*Make sure your chin-ups are full range of motion.
Metcon (2 Rounds for time)
5 Sets – Go Every 3 Minutes as Follows:
L1
10 Bar Facing Burpees
20 Toes To Bar
10 Bar Facing Burpees
—
L2
10 Bar Facing Burpees
20 Reduce Reps/Knees AHAP/GHD’s
10 Bar Facing Burpees
—
L3
10 Bar Facing Burpees
20 Ambat Sit-ups
10 Bar Facing Burpees
—
Score: Fastest & Slowest Round of The five Combined.
