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

————-

2 sets:

30 sec Handsatnd hold

30 sec Plank hold

—————–

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.