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
