CrossFit Inventive – CrossFit

Warm-up

20 scorpions front/back

30 sec Lower back/hipflexor

30 sec twisted cross

30 sec Puppy Dog Pose

Activation

20 Red banded Pull aparts

10 Scap Pulls Bar or Rings

10 Red banded pass throughs

10 Kipping Swings Bar or Rings

20 Banded Stiff Legged deadlifts

————–

Today we need to establish our positions and have all equipment loaded and ready to go before the workout.

If you are using rings, park your equipment where you are performing muscle ups etc.

Build up to todays Deadlift weight safely.

Metcon (Time)

“30 Minute Running Clock”

For Time:

0:00-15:00:

30/20 Ring Muscle-ups

*Starting on The 0:00, and every 3:00 thereafter:

300/250m Row

4 lateral Bar Burpees

15 Min Cap

Rest 15:00-20:00 (extra rest if finished under cap)
SUBS

Ring MUP’s

30/20 Bar MUPS

50/35 C2B Pull-ups

60/40 Chin Over bar Pull-ups

ROW M

250/200m Ski erg

600/500m Bike erg

Metcon (AMRAP – Rounds and Reps)

GO ON THE 20:00:

10 MIN AMRAP:

5 Deadlifts 140/90kg

15/10 Cal Machine

20 HRPU’s
SUBS

Scale Deadlift weight as needed

Same Cals on all machines