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

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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