CrossFit Inventive – CrossFit
Warm-up
Assault Bike/Bike erg/Ski erg x 60 seconds
Supinated Grip Static Hang x 30 seconds
Rest 30 sec
Pronated Grip Static Hang x 30 seconds
Bear Crawl x 1 lap forward + 1 lap backward
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10 reps
Wall Climbs x 2 reps
Broad Jumps x 2 laps
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Ring Dips (8 min emom x 3-6 reps. )
Last weeks dips were 3-5 rep range, aim to get a better total this week.
Metcon (No Measure)
Against a 3-minute clock…
Row/Ski 500/400 m
Max Reps of Strict Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400/300m
Max Reps of KBS @24/16kg
Rest 60 seconds and repeat for a total of THREE SETS of each couplet – total workout time will be 24 MINUTES