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
