CrossFit Inventive – CrossFit
Warm-up (No Measure)
15 each side red banded internal/external rotation
30 red banded nose bridges
20 red banded pass throughs.
2 rounds:(Steady pace)
carpark run
3 inchworm 1 push up
6 Alt reverse lunge steps
8 V-sits
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2 sets:
30 sec Handsatnd hold
30 sec Plank hold
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Metcon (Time)
30 minute running clock:
0:00-10:00
10 min EMOM:
ODD: 30 Sec Max HSPU
Even: 50 Double unders/30 sec Double under prac.
Scale HSPU to 30 sec hold.
10:00-12:00 Rest
Mins 12:00-17:00:
5 min amrap:
6 x KBS@32/24kg
8 x 30/24inch box jumps
10 x HRPU
17:00-19:00 Rest
19:00-30:00:11 min cap
4 Rounds For time:
200m run
10 burpee to target
You your time recorded will be when and if you complete the 4 rounds in the 19:00-30:00 minutes.
