CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded:
Int/Ext rotation x 20
30 nose bridges
20 banded pull-aparts
5 inchworm 1 push up
30 sec glute st each side
30 sec forearm stretch
10 wall squats
3 sets:
30 sec Hollow rocks
30 rest
30 sec HS-Hold
30 rest
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Max Strict Pull-ups (3 sets minimum 5 reps 2 mins rest)
Ring Pull-ups (AMRAP – Reps)
3 sets max reps
2 mins rest
Metcon (No Measure)
ONE2 MINS 90 sec work/30 sec rest: (3 sets 24 mins)
90 sec max metre Row
30 rest
90 Sec max effort HSPU
30 rest
90 sec Burpee Box Jumps@24/20
30 rest
90 sec Heavy Deadball hold at stomach
30 rest
