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

————-

2 sets:

30 sec Handsatnd hold

30 sec Plank hold

—————–

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.