CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec couch stretch E/S
30 sec glute/ITB E/S
30 sec lower back/hip flexor E/S
Shoulder Health:
15 Internal/ext rotation each side
30 nose bridges
20 pass throughs
10 Banded push ups
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3 sets:
5 Scap pulls
5 ring row
20 sec hollow rock hold
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EMOM (AMRAP – Reps)
In same minute complete:
Ring dips + Strict pull-ups
6 min EMOM
2 dips 2 strict pull-ups
Metcon (No Measure)
20 min AMRAP:
In even groups cycle through:
40 Double unders
1 rope climb
10/7 cal ski-erg
*Don’t go until the person in front of you has finished their rope climb. This will help the WOD flow and keep you moving each round.
Nothing to record, this is about working hard each round.