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
