CrossFit Inventive – CrossFit
Warm-up
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kicks
2 laps bear crawls
3 rounds:
5 HRPU
5 scap pulls
10 scorpions
10 hollow rocks
Metcon (No Measure)
Accessory:
3 sets of:
Wide-Grip Pull-Ups x 6-8 reps
Rest 30 seconds
Banded tricep Ext x 30 reps
Rest 30 seconds
Empty Bar Barbell Biceps Curls x 20 reps
Rest 2 minutes
Metcon (No Measure)
12 minute running clock
(2 cycles through)
0:00-2:00
25/15 cal Assault Bike
2:00-4:00
20 KBS @24/16 + 10 T2B/K2E
4:00-6:00
2 rounds:
5 pull-ps,10 push-ups,15 air squats
Repeat for mins:
6:00-8:00
8:00-10:00
10:00-12:00
(Work in 3 groups of 5)
