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