CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Glute 1:00 e/s
Banded Hamstring/Adductor/Lower back 0:30 of each
Banded Shoulder Mobility
————
5 Inchworm 1 Push-up
HS-Hold 0:30
10 Hollow Rocks
30 Sec Superman Hold
10 Scap Pulls
5 Kipping Swings
3 Strict Pull-ups
2 Muscle-ups/ 5 Kipping, Hips to Bar
1-2 Bar Muscle -ups/Todays Scaled Option.
GYMNASTICS TEST (Time)
30 BAR MUSCLE-UPS
10:00 CAP
SUBS
– Banded Bar Muscle-ups
– 45 Chest To Bar
– 45 Chin Over Bar
– 50 Ring Rows
Metcon (Time)
For Time:
100 Double-unders
2000m Bike Erg
25m Handstand Walk
2000m Bike Erg
100 Double-unders
SUBS
100 DOUBLE-UNDERS
– 150 Singles
2000m BIKE ERG
– 1000/850m ROW
– 800/700m Sk
25m HS WALK
– 50m Bear Crawl
– 10 Wall Walks
– 20 Inchworm 1 Push-up
