CrossFit Inventive – CrossFit

Warm-up (No Measure)

30 red banded nose bridges. 15 x banded pull-overs.

6 min EMOM shuttle runs:

4-6-8-10-12-14.

-40 calf pumps

-30 sec calf stretch on uprights.

Accessory warm-up:

3 Sets:

10 x Kettlebell Alt seated press

10 x Ring rows

10 x Hollow rocks

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Max Strict Pull-ups (90 sec rest between sets. )

Minimum 5 reps per round if doing it at body weight. Use a band if you cannot mange this volume.

Metcon (3 Rounds for reps)

3 x 3 min amraps: (Reps)

100 x Double unders

remaining time: amrap: (Rounds) of:

10 x KBS @24/16kg

5 x T2B

2 minutes rest between sets.