CrossFit Inventive – CrossFit
Warm-up
BANDED SHOULDER MOBILITY
WRIST 0:30 E/S
GLUTE 0;30 E/S
SPIDERMAN LUNGE HOLD 0:30 E/S
———-
ACTIVATION
20 BANDED SLDL
10 SCAP PULLS
20 SEC ACTIVE HOLLOW HANG
Metcon (AMRAP – Reps)
Accessories
3 Sets:
10 Single DB Bent Over Row Each Arm 1 x 22.5/15kg
Max Strict Chin-ups
2:00 Rest
*Record Max Strict Chin-ups
Chin-ups: Under hand Grip
Metcon (Time)
10 Rounds For Time:
3 Bar Muscle-Ups
6 Alt Pistol Squats
12/9 Calorie Bike Erg
Modifications
BAR MUSCLE-UPS
– Burpee Chest To Bar
– 6 Chest To Bar Pull-Ups
– 5 Strict Chest To Bar Pull-Ups
– Banded
PISTOL SQUATS
– Use a raiser under your heal
– Hold Uprights/Rings
– To Box/Bench
– 12 Air Squat
12/9 CALORIE BIKE ERG
– 9/6 Cal Ski
– 9/6 Cal Assault Bike
– 12/9 Cal Row
– 150m Run
