CrossFit Inventive – CrossFit

Warm-up

60 sec couch stretch E/S

30 sec glute stretch E/S

30 Sec lower back/hip flexor E/S

5 inchworm 1 push-up

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Red banded pull aparts x 20

Pass throughs x 10

Forward facing pulls x 15 E/S

15 scap pulls

15 kipping swings

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Upper body Conditioning (No Measure)

5 Sets: (Super Set)

8 Supine Ring Rows

2 Unbroken Rope climbs

Or 4 Laying to standing Climbs

(Rest 90 rest)

Metcon (Time)

5 Rounds for time:

3 Bar Muscle ups

5 Power snatch @50/35kg

10 SDHP @50/35kg

(15 min cap)