CrossFit Inventive – CrossFit

Warm-up

Each Leg:
Glute stretch 30 sec
Spiderman lunge hold 30 sec
calf stretch 30 sec
Upper Body:
Puppy Dog pose 30 sec
Twisted Cross 30 sec
—————
Activation
30 calf pumps
200m Run
5 Scap Pulls
5 Kipping swings
5 HRPU
10 Frog hops

Metcon (Time)

Buy In:
20 Bar/Ring Muscle-up
Into:
14 Rounds (7 each)
250/200m Row
10 Burpee Box Jump Overs 24/20 inch
Into:
Buy-Out:
20 C2B Pull-ups

30 min cap
Share the buy in and out reps as evenly as possible.
Each partner completes 7 rounds each of the row and burpee box jump overs alternating.
Partner 1 starts the rower, once partner 1 starts the BBJO Partner 2 may start the row. Partner 1 will have to hold the pace. Reset the monitor every time a new partner starts the distance.

SUBS
BUTTERFLY/KIPPING PULL-UPS:
Banded Bar Muscle-ups
Banded Kipping
Strict Pull-ups
Banded Strict Pull-ups
Repeat for the buy-out.
BURPEE BOX JUMP OVERS:
Burpee step overs
ROW:
Ski metres the same as row
Bike erg 600/300m