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
———————–
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.
