CrossFit Inventive – CrossFit
Warm-up
20 Scorpions Front/Back
20 sec lower back/hipflexor each side
30 sec glute stretch each side
30 sec Puppy Dog Pose
30 Sec Twisted Cross each side
30 sec calf stretch E/S
30 Calf pumps
———————
30 Red banded Pull aparts
10 Pass Throughs
10 Press each side
10 Hollow Rocks
30 Sec Superman Hold
10 Scap Pulls (Bar/Rings)
10 Kipping Swings (Bar/Rings)
5 Strict Pull-ups (Bar/Rings)
30 Muscle-Ups (Time)
30 muscle-ups for time
(15 minute Cap)
Test: Gymnastics Benchmark
* If you do not complete under the time cap, score the total reps you completed in the 15 minutes.
Modifications:
30 Bar Muscle-ups
50 Chest To Bar Pull-ups
50 Butterfly/Kipping Pull-ups
50 Strict Pull-ups
Metcon (Time)
5 Sets:
10 Double Kettlebell RussianSwings
10 Double Kettklebell Push Press
400 Run
1 Rope Climb
Rest 1 min
RX Kettlebell= 2×16/12kg
Score for total time, making sure to take the 1 minute rest each round.
These are all out effort each round. Goo hard but keep form together.
Modifications:
Lighter Kettlebells
Last resort, bike erg: 1000/800m
Attempt to Climb rope as high as possible or 3 laying to standing efforts.
