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.