CrossFit Inventive – CrossFit
Warm-up (No Measure)
1 x 15 reps of Internal/external banded rotations
30 x nose bridges (red band)
60 sec row
60 sec plank
60 sec HS-Hold
20 scorpions front/back
30 sec lower back/hipflexor stretchE/S
30 sec spiderman lunge hold E/S
30 sec Glute stretch E/S
—————————-
Metcon (No Measure)
8 min EMOM:
3 strict pull-ups + 3ring dips
(in the same minute)
Metcon (Time)
For time:
100 Double unders
12 HSPU
75 Double unders
10 HSPU
50 Double unders
8 HSPU
25 Double unders
6 HSPU
8 min Cap
Metcon (AMRAP – Reps)
For total reps complete:
Mins 0-2: max cal row
Mins 2-3 rest
Mins 3-5: max Burpee 2 target
Mins 5-6 rest
Mins 6-8: max Wallball shots @9/6kg
Mins 8-9 rest
Mins 9-11: max Amat sit ups