CrossFit Inventive – CrossFit

Warm-up (No Measure)

Loosen the legs:

60 sec couch stretch E/S

30 sec Glute stretch E/S

30 sec Lower back/hip flexor E/S

Working top to bottom, cycle through 3 sets:

10/6 cal assault bike

20 Red banded pull-aparts

10 Red banded pass throughs

5 scap pulls

5 kipping knee raises.

10 hollow rocks

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Strict Pull-ups (10 min EMOM: X 4 REPS)

No Kip!

Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
*Anyone wishing to work harder can add a dumbbell for weight pull-ups. Make sure your still completing the 4 reps each set.

*Scale to banded strict. Make sure to get the 4 reps each set.

Metcon (Time)

3 Rounds for time:

20 Hang power snatch @40/30kg

20 T2B

13 min cap