CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal/external rotation. 2 x 10 E/S

30 red banded nose bridges

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kicks

2 laps bear crawl

5 inchworm 1 push up

30 sec spideman lunge hold

20 scorpions front/back

30 sec lowerback hip flexor stretch

30 sec plank

30 sec Handstand hold on wall.

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Max Strict Pull-ups (3 sets max rep)

Use bands if you cannot get 5 unassisted body weight pull ups.

You need to get minimum 5 reps each round.

Metcon (AMRAP – Reps)

10 min EMOM of Death by HSPU:

Min 1- 1 x HSPU

Min 2- 2 x HSPU

Min 3- 3 x HSPU

Min 4- 4 x HSPU

“ETC”

*If you cannot go all the way to ten, finish each remaining round with 30 sec handstandholds, 30 sec rest within the minute.

Metcon (3 Rounds for reps)

3 x 3 min AMRAPS of:

40 x Double unders

10 x DB Alternating snatch @22.5/15KG

5 x Ring dips

**2 mins rest between each set.

Score each set for total reps

Metcon (Time)

for time:

100 x Hollow rocks

5 min cap