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

30 cal Assault Bike (Time)