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

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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