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

——————-

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”