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
