CrossFit Inventive – CrossFit
Warm-up (No Measure)
red banded internal/external rotation x 15 E/S
30 nose bridges
20 banded pass throughs
Rotate in even groups:
60 sec row
60 sec bike
60 sec plank
60 sec L-ring hold or as long as possible in the minute.
Max Strict Pull-ups (3 sets of max strict pull-ups (90 sec rest)
Aim is to get minium 5 reps each round. Use a band and get volumr up if you cannot yet do this amount @body weight.
Metcon (AMRAP – Reps)
7 min amrap:
5 pull ups (kipping/butterfly)
10 Alt DB snatch@22.5/15kg
15 air squats
——-
10 Pull-ups
15 Alt DB snatch
20 air squats
——–
15 pull-ups
20 Alt DB snatch
25 Air squats
——-
20 pull-ups
25 Alt DB snatch
30 Air squats
Reload back to top and start again.
Above = 210 reps
Score total reps
20 CAL ASSAULT BIKE (Time)
Females ONLY
This is max effort lactate sprint
30 cal Assault Bike (Time)
Males ONLYFemales ONLY
This is max effort lactate sprint
