CrossFit Inventive – CrossFit
Warm-up (No Measure)
red banded internal/external rotation x 15 E/S
30 nose bridges
20 banded pass throughs
Rotate in even groups:
60 sec row
60 sec bike
60 sec plank
60 sec Hanstand Hold or as long as possible in the minute
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Core together:
Running clock for 4 mins:
15 Hollow rock hold, roll straight into 15 sec spiderman hold.
Try aim for NO rest and try not to use you hands to roll side to side.
Its tough so hang in there.
Max Strict Pull-ups (3 sets max reps 90 sec rest)
If you cannot get 5 reps @body weight each round use a band or bands.
Metcon (AMRAP – Rounds and Reps)
20 min Amrap:
200m run
40 x Double undes
15 x KBS@24/16kg
7 x HSPU
Scale DU’s to 60 single skips.
Scale HSPU to box HSPU or seated DB press
20 min Cap