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