CrossFit Inventive – CrossFit
Warm-up (No Measure)
30 banded pull-aparts
10 red banded pass throughs
10 Hrpu slow/fast
40 claf pumps
30 sec calf stretch E/S
2 laps high hip bear crawl
3 x 20m Over head DB carry
3 x 20 on 20 off of each:
handstand hols
hanging knee raise.
Metcon (No Measure)
Rope climb work:
2 unbroken climbs x 5 reps
Scale to 5-10 single climbs
or 4 seated to standing.
10-12 mins on this drill.
Metcon (Time)
5 rounds for time of:
7 HSPU
15 KBS@24/16
40 Double unders
