CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 90 sec

Couch Stretch 60 E/S

20 scorpions front

30 sec Lower back/hipflexor E/S

30 sec Wrist forearm stretch front/back

Acitvation:

30 Red banded Pull aparts

10 Pass throughs

10 OHS

10 Scap Pulls

10 Kipping swings

60 Sec static squat hold ( chest high, flat back, pressing knees out over toes)

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Front Squat (On The 1:30 x 7 Sets. )

Set 1 (On the 0:00) 3 reps @75%

Set 2 (On The 1:30) 1 Rep @80%

Set 3 (On The 3:00) 3 Reps @75%

Set 4 (On The 4:30) 1 Rep @85%

Set 5 (On The 6:00) 3 Reps @75%

Set 6 (On The 7:30) 1 Reps @85%

Get ready to drop weight and hit high reps:

Set 7 (On the 9:00) 12 reps @60%

*Record 12 rep weight.

“Complex Fran” (Time)

For Time:

6 Bar Muscle-ups

9 Chest To Bar Pull-ups

12 Pull-ups

21 Thrusters @50/37.5kg

6 Bar Muscle-ups

9 Chest To Bar Pull-ups

12 Pull-ups

15 Thrusters @50/37.5kg

6 Bar Muscle-ups

9 Chest To Bar Pull-ups

12 Pull-ups

9 Thrusters @50/37.5kg

-20 min cap-