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

——————-

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