CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded internal/external rotation
30 nosed bridges
30 banded lat pull-downs
20 banded passthroughs
2 rounds Bear crawl obstical in and out rigs
3 rounds:
3 inchworm 1 push-up
6 hollow rocks
8 Alt lunges
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Max Strict Pull-ups (3 sets max reps)
Minimum 5 reps per round.
Metcon (No Measure)
Double Unders EMOM:
Min 1- 10 Double unders
Min 2- 20 Double unders
Min 3- 30 Double unders
Min 4- 40 Double unders
Min 5- 50 Double unders
Min 6- 40 Double unders
Min 7- 30 Double unders
Min 8- 20 Double unders
Min 9- 10 Double unders
Metcon (Time)
For time:
30 x DB ALT Snatch @22.5/15kg
5 x Bar Muscle ups/10 x C2B
20 x DB ALT Snatch
5 x Bar Muscle ups/10 x C2B
10 x DB ALT Snatch
5 x bar Muscle ups/10 x C2B
10 min cap
