CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Banded Shoulder
Glute 1:00 e/s
Calf 0:30 e/s
30 Calf Pumps
——
ACTIVATION
20 BANDED PULL-APARTS
10 SCAP PULLS
5 KIPPING SWINGS
20 HOLLOW ROCKS/V-SITS
35 DOUBLE-UNDERS/60 SINGLES
——
“Harbormaster” (Time)
5 Rounds For Time:
20 Pull-ups
30 Abmat Sit-ups
400/300m Row
50 Double-unders
Rest 2 Minutes Between Rounds.
*35 Minute Cap
SUBS
PULL-UPS
– Reduce Reps
– Banded
– Ring Row’s
SIT-UPS
– Reduce Reps as Needed
400/300M ROW
– 350/250m Ski
– 300m Run
DOUBLE-UNDERS
– Reduce Reps
– 75 Single Unders
– 45 Sec on any machine
