CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

10 leg swing forward/lateral

5 inchworm

1 lap spiderman lunge

20 scorpions front/back

Lower back/hip flexor stretch 30 sec E/S

Glute stretch 30 sec E/S

3 rounds:

30 sec L-ring sit, 30 sec rest.

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Accessory & Skills work:

Bent Over Row (3 sets 8 reps E/S + Max rep Ring dips 90 sec rest)

KB or DB Bent Over Row 8 each side (E/S)

immediately into:

Max rep ring dips

Choose own load for BOR but keep good form. Slow & strict!

No heroes in the gym on this one!

Metcon (No Measure)

16 min EMOM:

Min 1- 3 Bar MUPS or (3-5 Jumping box MUPS)

Min 2- 20 Fast Amat frog sit ups

Min 3- 30 sec Handstand hold

Min 4- 40 DU’s

4 rounds total.

Try for unbroken BMUPS