CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 60 sec

Lower back/Hip flexor 30 sec Each side

Spiderman Lunge Hold 30 sec Each side

Puppy Dog Pose 30 sec

Calf Stretch 30 sec each side

40 Calf pumps

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30 Red Banded Pull aparts

10 Pass throughs

10 Scap Pulls

10 Kipping Knee raise

30 sec Hollow Rock

30 Sec Double-unders/Practice

Metcon (No Measure)

Strict Pull-up Accessory

12 Min EMOM:

Odd: 10-20 Sec Chin Over Bar Hold

Even: 5 Strict Pull-ups
Use Bandes to assist with both movements. Be sure to start each rep at full extension and get your chin over the Bar!

Metcon (Time)

For Time:

3000/2700m Bike Erg

150 Double Unders

2000/1700m Bike Erg

50 T2B
Subs:

3000m Bike erg:

Equal Metres Assault Bike.

1200/1000m Row

1000/800m Ski

2000m Bike erg:

Equal Metres Assault Bike.

850/650m Row

750/600m Ski

Double Unders:

1x 5 times Singles = 225

T2B:

Knees 2 Elbows

Kipping Knee raises

V-ups

Abmat Sit-ups