CrossFit Inventive – CrossFit
Warm-up (No Measure)
15 Red banded internal/external rotation
30 nose bridges
Rotate through:
60 sec row
60 sec bike
60 sec wall squat
60 sec plank
——————–
Core:
2 sets running clock
30 sec L-ring hold
20 sec rest
30 sec Hollow rock hold
20 sec rest
30 sec Hanging L hold
20 sec rest
Metcon (No Measure)
30 minute running Clock:
On Every 2:30 mins for 4 sets: (10 mins)
15 x T2B
50 x Double unders
Aim to go unbroken each set.
Beginner- 10 K2E/Knee raises/60 single skips
Rest 3 mins Then:
21-15-9
Abmat-sit-ups
HRPU
KBS @24/16kg
6 minute cap
Rest 3 mins Then:
8 minute amrap:
20 x KB-SDHP@24/16kg
10 x Burpee Pull-up
* scale burpee pull-up to burpee 2 target
