CrossFit Inventive – CrossFit
Strict Pull-ups (EMOM 8: x 5 Reps
)
SUBS
– Use Bands
– Negatives
– 5 Inverted Barbell Rows
– 10 Banded Lat Pull Downs
Metcon (2 Rounds for reps)
On The Minute x 30:
1 Minute Max Calorie Row
1 Minute Max Burpees
* Score is Lowest Row + Lowest Burpee Round.
Athletes should choose a number of reps they see themselves able to hold for the entire 30 minutes.
The goal is to hold the same number across the entire workout.
You rRow reps and Burpee reps do not need to match each other.
Play to your strengths to get reps up.
SUBS
ROW CALS
– Same on any Machine.
BURPEES
– Frog Hops
– Push-ups
– Ring Rows
– Jumping Lunges
– Box Jumps/Step-ups
Warm-up
Banded Upper
Banded Lower
—
ACTIVATION
10 Banded Pull aparts
10 Pass Throughs
10 Scap Pulls
3 Strict Pull-ups/5 Ring Rows
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