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