CrossFit Inventive – CrossFit
Warm-up (No Measure)
15 Red banded internal/external rotation
30 nose bridges
20 pass throughs
30 sec glute stretch
30 sec lower back/hipflexor stretch
——————–
Core: 3 sets
running clock
10 x Overhead plate sit-up@10/5kg
100m run (3rd drain)
20 x Alt plate twist@10/5kg
15 x air squats
10 x hollow rocks
30 sec rest
Ring Pull-ups (AMRAP – Reps)
3 sets of 10 reps 2 mins rest.
These do not have to be unbroken, just get the workload done.
Max Strict Pull-ups (3 sets max reps 2 mins rest)
Must aim to get at least 5 reps per set. Use the bands to get the volume.
Metcon (3 Rounds for time)
Intervals: in even groups-
15/8 cal assault bike
50 double unders
5 bar muscle ups
scale BmUP- 10 x kipping/butterfly pull-ups/ring rows.
Stay with your group and cycle through together.
3 sets each.
Score for time each round.
Rest depends on the group size.
