CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded warm up
60 sec row
60 sec Bike
60 sec plank
60 sec static lunge hold each side
5 inchworm 1 push up
20 scorpions front back
30 sec lower back hip flexor stretch E/S
30 sec Glute stretch E/S
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Metcon (No Measure)
8 Min EMOM:
3 strict pull ups + 3 Strict ring dips (in the same minute)
Metcon (AMRAP – Rounds and Reps)
7 min amrap:
3-6-9-12 of:
HSPU
DB-Alt Snatch@22.5/15kg
Once you reach and finish 12″s reload back to 3’s and work back up.
Metcon (4 Rounds for time)
4 round:For Max effort
15/10 cal row sprint
15/10 X T2B
In heats. Will get rest between each set.
*Aim to T2B unbroken under fatigue
