CrossFit Inventive – CrossFit
Warm-up
Banded Upper Body
Calf 0:30 e/s
30 Calf Pumps
—–
ACTIVATION
20 Banded Good Mornings
10 Air Squats
10 Scap Pulls
5 Inchworm 1 Push-up
Carpark Run Or 250/200m Row
—–
Metcon (Time)
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
5,000m Run
45 minute Cap
** Read On For workout substitutions
SUBS
STRICT PULL-UPS
– Banded
– Ring Rows
– Dumbbell Rows
HAND RELEASE PUSH-UPS
– From Knees
– From Knees & Toes
5,000M Run
– Reduce Run Distance as needed.
– 5,000/4300m ROW
– 4,300/3600m Ski
– 12,500/10,000m Bike Erg
