CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 rounds:
10 red banded pass throughs
10 V-sits
5 kipping swings
Then:
Two sets of:
Barbell Bent Over Rows x 10 reps with 2 sec pause @sternum
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45 seconds
60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Metcon (4 Rounds for time)
Every 5 minutes, for 4 sets (20mins)
55 Double unders
10 Strict Pull-Ups
20 Box Step-Overs with 1 x 24/16kg KB