CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 1:00 E/s
Puppy Dog Pose on Roller 1:00
Samson + Tricep 0:30 e/s
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ACTIVATION
20 Scorpions F/B
20 Calf Pumps
20 Banded Pull-aparts
10 Scap Pulls
3 Strict Pull-ups/5 Ring Rows
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Strict Pull-ups
Every 2:30 x 4 Sets:
1 Unbroken Set
– Atheletes can hang from the bar between reps but as soon as the feet touch the floor, the set is complete.
Enter 4 sets for max reps.
SUBS:
– Banded
– Hard Ring Row’s
Metcon (Time)
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
Cap 30 Minutes
15/12 CAL ROW
– Reduce Cals
– 15/12 Cal Bike erg
– 12/9 Cal Ski
– 200m Run
BURPEES
– Reduce Reps
– 15 Box Jumps