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