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.
——————————————–
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
