CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded Int/Ext rotation drills x 15 reps

30 Nose bridges

20 x Banded chest press E/S

3 rounds:

100m run

5 x scap pulls

5 x kipping swings

10 x air squats

30 on 30 off Handstand holds

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

Minimum 5 reps per round

Metcon (Time)

For time:

30 strict HSPU

7 min cap

Metcon (Time)

For time:

50 x plate twist @20/15kg

50 x T2B/K2E

10 min cap