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