CrossFit Inventive – CrossFit
Max Strict Pull-ups (3 sets of max reps 90 sec rest)
Use a banded to establish minimum 5 reps per set. Aim for as many reps as possible each set. Don’t just stop at 5!
Warm-up (No Measure)
15 red banded internal/external rotation.
30 nose bridges
20 pass throughs
10 pull aprts.
30 sec glute stretch E/S
30 se lower back/hip flexor
20 scorpions front/back
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3 sets:
30 sec handstand hold
30 sec plank hold
20 sec rest between exercises and sets.
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Metcon (Time)
For time:
10 HSPU 30 DU’s
9 HSPU 30 DU’s
8 HSPU 30 DU’s
7 HSPU 30 DU’s
“ETC” Down by 1’s to you compete 1 HSPU 30 DU’
12 minute cap
* Scale HSPU to box HSPU or DB strict press.
* Scale skipping to singles. Same amount.
500m Row (Time)
Max Effort 500m Row
This is a re-test.
Check out your last performances and aim to improve as always.
Don’t hold back.
Set the rowers for 500m.