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.
