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
