CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal external rotation

30 nose bridges

20 banded pull aparts

20 banded pull aparts

40 calf pumps

5 inchworms 1 push ups

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3 rounds: for quality

5 kipping swings

5 strict knee raises

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3 rounds: 30 sec on 30 sec off

L-ring Holds

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Max Strict Pull-ups (3 sets max strict pull-ups)

Minimum 5 reps each set.

Take 2 mins rest between sets.

Metcon (No Measure)

3 rounds of each rotating every 2 minutes: (18 minutes)

Min 0-2 complete 100 x double unders

Min 2-4 complete 25 T2B

Min 4-6 complete 40 KBS @24/16kg

Once reps are complete within the 2 minutes, rest remaining time until the next 2 minutes starts. Aim to have at least 30 sec rest each set.