CrossFit Inventive – CrossFit
Warm-up (No Measure)
15 x banded internal/external rotation
30 x nose bridges
20 x Pass throughs
3 x 5 scap pulls. 15 sec rest between sets.
1 set:
30 sec shuttle runs
30 sec Plank
30 sec shuttle runs
30 sec Hollow rock hold
30 sec shuttle run
30 sec Max HRPU
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Max Strict Pull-ups (Complete 3 sets of max reps 2 mins rest)
Record you total reps over the 3 sets. Write in the comment box how you completed you three sets. E.G. 10-10-10.
You must aim to get minimum 5 reps each set. Volume will help you get stronger over time.
50 Handstand Push-ups (Time)
Complete 50 Handstand push ups for time with an 8 minute time cap.
Scale back to box handstand push ups.
Scale further to seated dumbbell strict press.
Metcon (AMRAP – Reps)
5 rounds for time of: 20 minutes
1 minute max Bar muscle ups
1 minute max burpee box jump overs@24/20
1 minute minute max cal row
1 minute rest
* scale bar muscle ups to C2B/kiping/butterfly pull-ups.
