CrossFit Inventive – CrossFit
Warm-up
20 pull aparts
10 pass throughs
30 Banded tricep ext
30 Banded Lat pulldowns
2 x 10m High bum bear crawls
20 scorpions front
30 sec lower back hipflexor each side
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Push-Ups
30 Second Side Plank (right)
30 Second Hang Knee raise
Rest 30 seconds
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Metcon (No Measure)
On Every 90 seconds x 8 Sets:
4 Strict Pull-ups + 4 Ring dips
Go on:
0:00/1:30/3:00/4:30/6:00/7:30/9:00/10:30
Metcon (Time)
For Time:
50-40-30-20-10
Ab-mat sit-ups
25-20-15-10-5
Burpees
10-8-6-4-2
C2B Pull-ups
No cap (Coach calls cut off)
Above rep scheme E.G:
50 sit-up, 25 burpee, 10 C2B
40 Sit-ups, 20 burpee, 8 C2b
“Etc”
