CrossFit Inventive – CrossFit

Warm-up

60 sec couch stretch

30 sec forearm stretch

50 calf pumps

30 sec spiderman lunge hold each side

3 sets:

100m Ski

1 x Wallwalk

5 scap pulls

5 push-ups

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Metcon (AMRAP – Reps)

Gymnastics Conditioning

6 min AMRAP:

1 STRCIT HSPU

1 STRICT PULL-UP

2 STRICT HSPU

2 STRICT PULL-UPS

3 STRICT HSPU

3 STRICT PULL-UPS

*Continue to add 1 rep to each movement until cap is reached.

SCALE:

STRICT PULL-UPS

Banded Pull-ups

Ring Rows

STRICT HSPU

Double Dumbbell strict press

HSPU with feet on box

Metcon (Time)

5 Rounds:

20 KBS @24/16kg

10 Burpee Pull-ups

40 Double unders