CrossFit Inventive – CrossFit

Ring Dips (6 min emom x 4 reps)

Up 1 rep on last week. Do 3 reps if 4 is out of your reach.

Warm-up (No Measure)

Double carpark run

Couch stretch 60 sec each side

30 sec glute each side

30 sec lower back/hip flexor

30 sec wrist/forearm stretch

30 red banded pull-aparts

30 red banded lat pull-downs

———

Then:

cycle through

4 minutes continous:

Hollow rock/superman hold

15 sec/15 sec

Metcon (Time)

For time:

50 strict pull-ups

100 HRPU

200 Double unders

Scale: Dubz to 250 singles

15 minute cap