CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded warm up

Warm up pace rotate:

60 sec shuttle runs

60 sec row

60 sec assault bike

60 sec plank

60 sec static squat hold

60 sec Handstand hold

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Metcon (No Measure)

12 Min EMOM:

Min 1 – 10 x box jump overs @20inch

Min 2 – 5 BMUP

Min 3 – 20 Hollow rocks

Min 4 – 30 sec handstand hold 0r 30 sec handstand walks

Metcon (Distance)

Rowing 8 rounds:

40 sec row

20 sec rest

for total metres

Metcon (Calories)

Assault bike 8 rounds:

40 sec work

20 sec rest

For total Cals

Metcon (AMRAP – Reps)

8 rounds:

Double unders

20 seconds on

10 seconds rest

Score total reps over the 8 rounds