CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 laps shuttle runs

2 laps high knees

2 laps butt flicks

4 laps side skips

15 x Internal/ext rotation

30 nose bridges

20 pass throughs

10 banded strict push- ups

2 rounds:

10 hollow rocks

10 Wall squats

5 scap pulls

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Max Strict Pull-ups (3 sets max reps 2 mins rest. )

Use bands if you cannot get minmum 5 reps each round.

Record your total reps as one set but write your rep range in the comment box.

Metcon (No Measure)

Static Holds!

cycle through 2 sets:

30 sec plank hold

30 sec rest

30 sec Nose and toes HS-hold

30 sec rest

30 sec Hollow rock hold

30 sec rest

30 sec Handstand hold

30 sec rest

30 sec 90 degree HS-hold

30 sec rest.

10 minute running clock

Metcon (4 Rounds for time)

Every 4 minutes x 4 sets:

10 x HSPU

15 x Box Jump over@24/20 inch

15 x T2B