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)
