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

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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