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