CrossFit Inventive – CrossFit
Warm-up (No Measure)
1 x 15 rotator internal/external
30 x Nose bridges
400m run
1 lap inchworm +1 push up
1 lap spiderman lunge
30 sec glute stretch E/S
3 rounds:
5 x scap pulls
5 x Kipping swings
10 x Hollow rocks
———————–
Metcon (No Measure)
Strength & Skill
8 min EMOM:
In same minute complete:
3 Strict pull-ups + 3 Ring dips
Metcon (AMRAP – Reps)
12 min EMOM:
ODD: 5-6-7-8-9-10 X T2B
EVEN: 5-6-7-8-9-10 X HSPU
= 90 REPS
Increasing by 1 rep each round of each movement starting at 5.
stay at your highest manageable rep range if you cannot keep increasing.
Metcon (AMRAP – Reps)
7 MIN AMRAP:
Conditioning
increasing reps up by 3’s
3 x Burpee 2 target
3 x Box jump overs =6
6 x B2T
6 x BJO =18
9 x B2T
9 x BJO =36
12 x B2T
12 x BJO =60
15 x B2T
15 BJO =90
etc until 7 mins is complete
