CrossFit Inventive – CrossFit
Warm-up
2:00 On any Machine
1 Carpark Run
10 Leg Swings F/L
5 Inchworm 1 Push-up
Glute 0:30 e/s
Wrist 0:30 F/B
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
2 Rounds:
20 Dubz/40 Singles
20 Second Hollow Hang
5 HRPU’s
20 Sec L-Sit/Rings/Bars
Strict Pull-ups (EMOM 10)
Looking to work on a number of pul-ups that you can stay consistent with each minute.
EG: 4 reps every minute.
NOT 10 in minute 1 then you can only mange 3 in the second minute.
Record total reps over the 10 sets.
Metcon (Time)
5 Rounds For Time:
10 Hang Power Cleans 60/40kg
35 Double-unders
200m Run
