CrossFit Inventive – CrossFit
Warm-up
15 internal/external red banded rotations
30 red banded pull aparts
10 red banded pass throughs
10 Banded press each side
5 inchworm 1 push up
30 sec spiderman lunge with rotation
30 sec lower back/hipflexor
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15 Scap-pulls
Accumulate 60 sec handstand hold.
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Strict Ring Pull-ups (5 reps On every 90 sec x 6 sets)
Scale back to pull-up bar strict pul-ups if you cannot pull rings to the top of your chest.
Record total reps over the 6 sets.
Metcon (3 Rounds for reps)
3 x 5 minute amrap’s:
5 strict HSPU
7 Burpee to 20kg plate
14 Alt DB hang Power snatch @22.5/15kg
Rest 2 mins after each set.
*Use old 20kg plates to do burpees on.
* 26 reps per round
Scale:
Add more plates
Or kipping HSPU
Box HSPU
Double KB/DB seated strict press.
2 mins rest between each.
