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
