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