CrossFit Inventive – CrossFit

Warm-up

Each Leg:

Glute stretch 30 sec

Spiderman lunge hold 30 sec

calf stretch 30 sec

Upper Body:

Puppy Dog pose 30 sec

Twisted Cross 30 sec

—————

Activation

30 calf pumps

200m Run

5 Scap Pulls

5 Kipping swings

5 HRPU

10 Frog hops

Metcon (Time)

Buy In:

20 Bar/Ring Muscle-up

Into:

14 Rounds (7 each)

250/200m Row

10 Burpee Box Jump Overs 24/20 inch

Into:

Buy-Out:

20 C2B Pull-ups

30 min cap
Share the buy in and out reps as evenly as possible.

Each partner completes 7 rounds each of the row and burpee box jump overs alternating.

Partner 1 starts the rower, once partner 1 starts the BBJO Partner 2 may start the row. Partner 1 will have to hold the pace. Reset the monitor every time a new partner starts the distance.

SUBS

BUTTERFLY/KIPPING PULL-UPS:

Banded Bar Muscle-ups

Banded Kipping

Strict Pull-ups

Banded Strict Pull-ups

Repeat for the buy-out.

BURPEE BOX JUMP OVERS:

Burpee step overs

ROW:

Ski metres the same as row

Bike erg 600/300m