CrossFit Inventive – CrossFit

Warm-up

60 SEC COUCH STRETCH E/S

GREEN BANDED SHOULDER MOBILITY

RED BAND:

20 PULL-APARTS

20 PASS THROUGHS

10 PRESS E/S

THEN:

2 ROUNDS:

10 CALF PUMPS

10 HOLLOW ROCKS

5 SCAP PULLS

5 KIPPING SWINGS

3 INCHWORN 1 PUSH-UP

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Deadlift (8 MIN EMOM: X 3 TNG REPS)

START @60% AND INCREASE EACH MINUTE IF POSSIBLE.

RECORD HEAVIEST TRIPLE.

Metcon (Time)

RUNNING CLOCK WODS

F0R TIME: (ON THE 0:00-10:00)

9 BAR MUSCLE UPS

18 ALT DB SNATCH @1X22.5/15KG

7 BAR MUSCLE UPS

14 ALT DB SNATCH

5 BAR MUSCLE UPS

10 ALT DB SNATCH

10:00 MIN CAP

Metcon (Time)

(ON THE 10:0O-20:00)

3 ROUNDS:

35 ABMAT SIT-UPS

70 DOUBLE UNDERS

35 STRICT PUSH-UPS

10:00 MIN CAP