CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 round of 15 Internal/external rotation

30 x Red banded nose bridges

20 x Red banded passthroughs

60 sec row

60 sec bike

60 sec shuttle runs

1 lap inchworm 1 push up

1 lap spiderman lunge

30 sec Glute stretch E/S

30 sec Couch stretch E/S

3 rounds for quality:

5 x Tempo handstand decent 3 sec down

5 x Kipping swings

10 x V-sit sits

Metcon (No Measure)

8 MIN EMOM:

ODD: 4 X STRICT PULL-UPS

EVEN: 4 X RING DIPS

Metcon (2 Rounds for reps)

2 SETS

RUNNING CLOCK: score total reps of:

Mins 0:00-2:00

Max Cals assault bike

Mins 2:00-3:00

REST

Mins 3:00-5:00

Max T2B

Mins 5:00-6:00

REST

Mins 6:00-8:00

Max Box Jumps @32/24 inch

Mins 8:00-10:00

REST THEN REPEAT