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


3 sets:

5 Scap pulls

5 ring row

20 sec hollow rock hold



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.