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.