CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internat/externat rotation x15

30 nose bridges

20 chest press

Rotate through:

60 sec row

60 sec wall squat

60 sec plank hold

then:

3 rounds:

10 hollow rocks

5 kipping swings

5 scap pulls

40 calf pumps

————————

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

Metcon (AMRAP – Reps)

8 min amrap:

20 x Double unders

5 T2B

20 x DU’s

6 T2B

20 x DU’s

7 T2B

“ETC”

Keep increasing T2B by 1 rep each round until time is up

5 MINS REST THEN:

Metcon (AMRAP – Rounds and Reps)

7 Min amrap:

5 x Pull ups

4 x 10m laps Bear crawls

Metcon (Time)

Core Extras if time:

100 x plate twist @20/15kg

Each time your break stop and do 10 strict push ups before continuing.

6 min cap