CrossFit Inventive – CrossFit

Warm-up (No Measure)

Box stretch

10 shuttle runs

4 laps side skips

High knees

Butt flicks

20 scorpions

3 rounds:

6 KBS

6 KB Deadlifts

6 Ring rows

Strict Pull-ups (3 sets 5 reps)

No Kip!

Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.

Deadlift (8 min EMOM: 3 @65% Not touch N go)

Metcon (Time)

For time:

21 Thrusters 40/30

9 T2B

15 Thrusters

7 T2B

9 Thrusters

5 T2b

12 min cap