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
—————
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
