CrossFit Inventive – CrossFit
Warm-up (No Measure)
RED BANDED:
internal/external rotation x 20
30 nose bridges
20 pass throughs
carpark run
10 leg swings forward/lateral
40 calf pumps + 30 sec calf stretch each side
30 sec spiderman lunge hold E/S
30 sec lower back hip flexor E/S
30 sec wrist/forearm stretch
30 ON/30 OFF- x 3 sets of each
Alt between:
handstand hold/wall walk hold
Double-unders or double-unders practice
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Max Strict Pull-ups (3 sets max strict pull-ups 2 mins rest. )
Aim for as many quality reps as possible each set.
Use bands if you cannot get minimum 5 body weight strict pull-ups.
Ring Pull-ups (AMRAP – Reps)
3 Sets of max reps. 2 mins rest.
Only try ring pull-ups if you are not using a band for bar strict pull-ups.
*YOU DO NOT DO BOTH.
Metcon (Time)
FOR TIME:
30 HSPU
60 KBS @24/16KG
150 DOUBLE UNDERS
*SCALE HSPU TO DB STRICT PRESS OR BOX HSPU IF ENOUGH FLOOR SPACE.
* SCALE DOUBLE UNDERS TO 200 SINGLE SKIPS.
