CrossFit Inventive – CrossFit
Warm-up
Glute stretch 1 minute each side
Twisted Cross 30 seconds each side
Puppy Dog Pose 30 seconds
Calf Stretch 30 seconds each side
——————-
Activation
P1: 30 Banded Glute Bridges
P2: 40 Red banded Pull-aparts
Swap
P1: 1 minute machine
P2: 2 minute plank
Swap
P1: 5 inchworm 1 push-up
P2: 10 Alt DB HC&J
Swap
200m Run Together
Metcon (Time)
FOR TIME:
200 Cal Row/215 Cal Bike Erg
80 Single Arm Dumbbell Hang C&J (22.5/15)
100 Cal Row/115 Cal Bike Erg
20 Bar Muscle-ups
100 Cal Row/115 Cal Bike Erg
80 Single Arm Dumbbell Hang C&J (22.5/15)
200 Cal Row/215 Cal Bike Erg
* Share Calories as evenly as possible
* Share Dumbbell reps as evenly as possible
Bar Muscle up Subs:
Bande BMUP
C2B Pull-ups
Kipping Pull-ups
Jumping Box bar Muscle ups
