CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 60 sec
Lower back/Hip flexor 30 sec Each side
Spiderman Lunge Hold 30 sec Each side
Puppy Dog Pose 30 sec
Calf Stretch 30 sec each side
40 Calf pumps
—————-
30 Red Banded Pull aparts
10 Pass throughs
10 Scap Pulls
10 Kipping Knee raise
30 sec Hollow Rock
30 Sec Double-unders/Practice

Metcon (No Measure)

Strict Pull-up Accessory
12 Min EMOM:
Odd: 10-20 Sec Chin Over Bar Hold
Even: 5 Strict Pull-ups
Use Bandes to assist with both movements. Be sure to start each rep at full extension and get your chin over the Bar!

Metcon (Time)

For Time:
3000/2700m Bike Erg
150 Double Unders
2000/1700m Bike Erg
50 T2B
Subs:
3000m Bike erg:
Equal Metres Assault Bike.
1200/1000m Row
1000/800m Ski

2000m Bike erg:
Equal Metres Assault Bike.
850/650m Row
750/600m Ski

Double Unders:
1x 5 times Singles = 225

T2B:
Knees 2 Elbows
Kipping Knee raises
V-ups
Abmat Sit-ups