CrossFit Inventive – CrossFit
Warm-up
Green banded shoulder mobility
30 Red banded Nose bridges
30 red banded tricep extensions
2 red banded lat pull-downs
10 red banded single leg SLDL E/S
10 red banded pass throughs
10 HRP 3 sec down/Fast up
20 scorpions
30 sec lower back/hipflexor E/S
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Metcon (No Measure)
Accessory Strength:
12 minute EMOM:
Odd: 5 Strict Pull-ups
Even: 5 Ring dips
Scale:
Use banded on both movements if need be.
Use stationary dip bars if you cannot use the rings.
Do 8 Box dips if you cannot use rings or Stat dip bars
Metcon (Time)
5 Rounds For time:
21 Abmat sit-ups
15 KBS @24/16
9 Kipping HSPU
(15 min cap)
*Scale HSPU to Mod/Heavy DB Push Press
