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.
