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