CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 x 15 Internal/External rotator cuff

30 x Nose bridges

20 x Pass throughs

10 x OHS

60 sec row

60 sec bike

60 sec plank

30 sec HS Hold

5 inchworm 2 push ups

30 sec spiderman lunge hold

10 scorpions F/B

30 sec lower back hip flexor stretch

30 sec Glute stretch

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Max Strict Pull-ups (3 sets max reps )

90 secd rest between sets. Use bands to reach minimum 5 reps per round if needed.

Metcon (AMRAP – Rounds and Reps)

8 min Amrap:

3 x HSPU

7 x Box Jumps@24/20inch

10 x DB Alt Snatch@22.5/15kg

Metcon (Time)

For time:

50 x Wallball@9/6kg

5 min cap

2 mins rest

Metcon (Time)

for time:

50 x cal row

5 min cap

2 min rest

Metcon (AMRAP – Reps)

5 min AMRAP:

Increasing reps of T2B UP BY 2’S

If you break you start back at 2 reps and keep climbing back up. Min rest between sets.

Record last set of highest unbroken reps.