CrossFit Inventive – CrossFit

Conditioning Warm-up (No Measure)

2 rounds 10 E/S internal/external rotator cuff

30 x nose bridgers

20 x pass throughs

60 sec row

60 sec bike

60 sec wall squat

60 sec plank

1 lap inchworm

1 lap spiderman lunge

20 scorpions F/B

30 sec lower back /hip flexor stretch

30 sec Glute stretch

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Max Strict Pull-ups (3 sets )

3 sets max strict pull-ups

Use band(s) if you cannot reach 5 unbroken @body weight each round!

Metcon (No Measure)

20 MIN EMOM: (4 sets )

min 1- 12 x Alt DB overhead Lunges @22.5/15kg (Left arm)

min 2- 40 Double unders

min 3- 12 x Alt DB Overhead lunges (Right arm)

min 4- 3-5 Bar muscle ups

min 5- 30 sec max HSPU.

Scale bar muscle ups: 5 x ring dips