CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

Banded Ankle mobility

Couch stretch 1:00 e/s

Frog 2:00

————

10 Scap Pull

5 Kipping Swings

3 Strict Pull-ups

10 Air Squats

———-

Back Squat (4 x 4 @80% GoE 2:00)

Build to 80% of your 1RM and complete all sets at the same weight.

Metcon (Time)

10 Rounds For Time:

3 Thrusters 60/40kg

3 Bar Muscle-ups
SUBS

THRUSTERS

– Reduce Load

– Dual Dumbbell

BAR MUSCL-UPS

– Banded BMUP’s

– 6 Chest To Bar

– Chin over bar

– 6 Ring Rows