CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

20 scorpions F/B

Lower Back/Hipflexor 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

———

Activation

10 Banded Pull parts’

10 Pass throughs

10 Press E/S

10 Hollow Rocks

10 Scap Pulls

10 Kipping swings

5 Strict Pull-ups/Ring Rows

——-

Warm up to Gymnastics Complex

Metcon (No Measure)

Gymnastics Stamina

Go Every 0:90 x 5

1 Bar Muscle-up

1 Chest To Bar

1 Kipping Pull-ups

1 Strict Pull-up
Working down the chain or progression.

Lets see if we can hold onto this complex unbroken.

If not, mange it the best you can with minimal breaks.

Lets work to get 4 of you most efficient movements out.

EG:

2 Chest 2 Bar

1 Kipping 1 Strict

2 Kipping

2 Strict

*Add more reps if you wish if you are not doing Bar Muscle ups.

Metcon (Time)

ON THE 4:00 X 6 Rounds (24:00 mins)

12 Pull-ups

21 Kettlbell Swings 24/16kg

400m Row

*Working on consistent times each set.

* Record slowest round of the 6.
SUBS:

PULL-UPS

– Banded

– Ring Rows

– Reduce Reps if needed.

400M ROW

– 400m Run

– 1000/800m Bike (ANY)

400/300m Ski Erg