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