CrossFit Inventive – CrossFit

Warm-up

20 red banded pull aparts

10 pass throughs

10 Press each side

30 sec wrist forearm stretch

30 sec twisted cross stretch each side

10 HRPU down slow/up fast

30 second standing hamstring stretch

15 scap pulls

30 sec Handstand hold

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Strength:

Push Press (4 sets 6 reps (90 rest))

No percentages. Build up and complete the 4 sets of 6 reps at the same weight.

Metcon (No Measure)

Strict Gymnastics

15-10-5

Strict Chest to Bar Pull-ups

Strict Deficit HSPU

Into:

5-10-15

Strict pull-ups

Strict HSPU

(5 min time cap on each)

Adjust Volume:

9-6-3

Into:

3-6-9

Scale Deficit to strict HSPU And Strict to kipping HSPU or Box HSPU

Metcon (Time)

Partner WOD

2 rounds for time:

1500m Bike

1200m Row

50 Wallball @9/6kg

20 min cap