CrossFit Inventive – CrossFit
Warm-up
10 Leg Swing F/L
Standing Quad Stretch 0:30 e/s
10 Forward and Reverse Arm Circles
Pec Stretch on Upright 0:30 e/s
Lat Stretch on Upright 0:30 e/s
Static Squat Hold 0:30
Spiderman Lunge Hold 0:30 e/s
———————
Activation
20 Banded Press
20 Banded Pull aparts
10 Scap Pulls
10 Kipping Swings
10 Frog Hops
———-
Strict Pull-ups (8 MIN EMOM)
No Kip!
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
Chose a number you can be consistent with throughout the 8 mins.
Our aim would be around the 5 rep mark each minute.
Do NOT go out big then end up struggling with 1-2 reps.
Use Bands if need be.
Metcon (AMRAP – Rounds and Reps)
“Partner WOD”
AMRAP 25:
40 Cal Machine
40 Pull-ups
40 ALT DB-Power Clean 22.5/15
40 Syncro Bar-Facing Burpees
