CrossFit Inventive – CrossFit
Warm-up
GREEN BANDED SHOULDER MOBILITY
Glute stretch 30 Each side
Wrist stretch 30 sec
Handstand Stretch 2 x 5 Head Push throughs
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Activation:
2 Sets:
5 Lateral Box Step-ups E/S
10 Cal Row/ski/bike
20 single unders
3 Inchworms 1 push-up
20 Calf Pumps
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Handstand Push-ups (50 Strict For Time)
Clock Starts on The (0:00)
5 minute time cap
Then On The (7:00):
Strict Pull-ups (1 Set Unbroken )
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.
Scale by using bands, aim to get at least 10 reps. Don’t just stop at 10! Keep going!
Metcon (AMRAP – Rounds and Reps)
On The (10:00)
12 Min AMRAP:
8 Bar Facing Burpees
25 Double unders
Scale to 50 singles
