CrossFit Inventive – CrossFit

Warm-up (No Measure)

2 x 30 sec thoracic spine opener

30 red banded lat pulls

30 red banded tricep ext

2 x10 each side green banded stiff legged leg pulls

20 green banded SLDL

15 scap pulls in minimal breaks

15 kipping swings 3 x 5

Then:

10 single hip to bar kips.

Power Clean (6 min Emom x 3 TNG @70/50kg)

2 mins rest

Hang Power Clean (6 min Emom x 4 )

Rest 2 mins

Metcon (AMRAP – Reps)

Bar Muscle-up:

6 min emom:

min 1- 2 rep

min 2- 3 reps

min 3- 4 reps

min 4- 2 reps

min 5- 3 reps

min 6- 4 reps

18 reps total
Rest 2 mins

Metcon (AMRAP – Reps)

4 min amrap:

increasing reps by 1’s of:

Power clean

C2B Pull-ups