CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal/external rotation x 15

30 nose bridges

20 banded passthroughs

3 rounds:

100m run

5 kipping swings

5 strict push-ups

10 V-sits

20 scorpions F/B

30 sec lower back/hip flexor stretch E/S

40 calf pumps

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Max Strict Pull-ups (3 sets max reps 90 sec rest. )

Score for total reps.

WE NEED MINIMUM 5 REPS EACH SET!!

USE A BAND IF NEED BE!

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats