CrossFit Inventive – CrossFit
Warm-up (No Measure)
1 x Red banded internal/external rotation x 15 reps
30 x nose bridges
60 sec bike
60 sec row
60 sec plank
30 sec spiderman lunge hold
30 sec Glute stretch
10 scorpions F/B
30 sec lower back/hip flexor stretch
Metcon (No Measure)
3 rounds:For quality
10 x Hollow rocks
1 x wall walk (Nose & toes)
30 x Double Unders
Max Strict Pull-ups (3 sets max reps 90 sec rest)
Use band to get at least 5 reps per round
Metcon (No Measure)
16 Min EMOM: 4 sets
Min 1- 30 sec Max cal row
Min 2- 7 x Box jumps @32/24inch
Min 3- 15 x Wallball@9/6kg
Min 4- 3-5 x Bar muscle ups/C2B
