CrossFit Inventive – CrossFit

Warm-up

Glute stretch 60 e/s

Spiderman Lunge hold 30 e/s

Puppy Dog Pose 30 sec

Twisted cross 30 e/s

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Red banded pull aparts x 20

Pass throughs x 10

Scap pulls x 10

Kipping swings x 10

Kipping Knee Raises

Strict Pull-ups x 5

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Metcon (3 Rounds for reps)

4 min AMRAP

27 Cal Row, 27 Burpees, 27 C2B

Rest 4 mins

4 min AMRAP:

21 Cal Row, 21 Burpees, 21 T2B

Rest 4 mins

4 min AMRAP

15 Cal Row, 15 Burpees, 15 Pull-upss
Modifications

27/21/15 CALORIE ROW

– 27/21/15 Cal Bike Erg

– 20/15/10 Cal Assault or Echo Bike

– 20/15/10 Cal Ski

CHEST TO BAR PULL-UPS

– Banded Strict C2B Pull-Ups

– Chin Over Bar Pull-Ups

– Feet Elevated Ring Rows

– 2x Reps Dual DB Bent Over Row

PULL-UPS

– Banded Strict Pull-Ups

– Ring Rows

– 2x Reps Dual DB Bent Over Row

TOES TO BAR

– V-Ups

– Weighted Abmat Sit-Ups

– 2x Reps Standard Abmat Sit-Ups

– Knee Raisees

– Knees to Elbow

– Leg Raises

Metcon (No Measure)

Accessory Finisher

3 Sets

21 Hollow Rocks

15 Empty barbell Curls 20/15

9 Ring Dips/Stationary Dips/ or 15 Box Dips

60 rest between each set.

*Move from one exercise into the next. Rest only after the dips.

All Movements to performed for Quality.