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 KBS
6 kipping swings
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2 sets:
30 sec Handsatnd hold
30 sec Plank hold
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Metcon (No Measure)
Gymnastics skills-
6 min emom of:
1 x strict pull
2 x kipping pull-ups
3 x C2B
Advanced:Try go unbroken
Intermidiate: Break up reps or Kip the C2B as well
Beginner: 3-6 Strict pull-ups Banded if need be.
Metcon (4 Rounds for time)
ON EVERY 5 MINS FOR 4 SETS
COMPLETE:
50 DOUBLE UNDERS OR 75 SINGLES
16 X ALT DB SNATCH @22.5/15KG
10 X BOX JUMP OVER@24/20 INCH
CARPARK RUN
*WORK HARD FOR MORE REST.
