CrossFit Inventive – CrossFit

Warm-up

30 nose bridges

15 internal external rotations

20 Pull-aparts

10 press each side

10 scap pulls

—–

2 sets:

8 x alt push-up plate pulls

8 x push-ups across plate

8 x KB SLDL

8 x Russian KBS

—-

Strength:

Bench Press ( 5 reps on every 90 sec x 5 sets)

Going on every 90 seconds. Increasing weight each set.

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings @32/24kg

Toes to Bar/K2E

* Every time you break perform 5 HRPU

Metcon

Midline:

Tabata 8 rounds 20/10

Plate twist @10/5kg

Plank hold