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)