CrossFit Inventive – CrossFit
(No Measure)
Green Banded shoulder Mobility
Red banded pull aparts
Red banded pass throughs
1 lap spiderman lunge
10 forward/lateral leg swings.
20 scorpions
Hip flexor/lower back stretch
Metcon (Time)
For time:
20 Strict pull-ups
20 Strict press 40/20kg
20 Strict tricep push-ups
20 Strict Bent over row 40/20kg
20 Hollow rocks
12 min cap
** Dont rush, keep technique strict.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
