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