CrossFit Inventive – CrossFit
Metcon
Foam Roll:
Lats 1:00 e/s
+ 4 Mins of your choice.
Puppy Dog Pose On Roller
Twisted Cross 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
———-
ACTIVATION
20 BANDED PULL APARTS
10 PASS THROUGHS
10 PRESS E/S
5 SCAP PULLS
10 ALT SHOULDER TAPS
20 SEC HS-HOLD/WALL WALK HOLD
3 KICK UP WITH TEMPO DECENT./ 20 SEC HS/HOLD REPEAT
Strict Pull-ups
4 Working Sets:
1:00 Minute On
1:00 Minute Off
(8:00)
Here we are working on Max Quality Strict Pull-up reps for 1:00 Minute ON, Resting for 1:00 Minute.
Work on small numbers with minimal rest each working minute.
Score Total Reps Over The 4 Sets.
Metcon (Time)
For Time:
90/80 Calorie Row
45 Kipping Handstand Push-ups
90/80 Calorie Row
(Cap 20:00)
SUBS
ROW CALORIES
– Bike erg 90/80 Cals
– Ski erg 80/70 Cals
– AD 80/70 Cals
45 KIPPING HSPU’S
– Double Dumbbell Push Press
– Box HSPU’s
