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

60 Second Max Calorie Ski Erg (Calories)