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 Hanstand Hold or as long as possible in the minute


Core together:

Running clock for 4 mins:

15 Hollow rock hold, roll straight into 15 sec spiderman hold.

Try aim for NO rest and try not to use you hands to roll side to side.

Its tough so hang in there.

Max Strict Pull-ups (3 sets max reps 90 sec rest)

If you cannot get 5 reps @body weight each round use a band or bands.

Metcon (AMRAP – Rounds and Reps)

20 min Amrap:

200m run

40 x Double undes

15 x KBS@24/16kg

7 x HSPU

Scale DU’s to 60 single skips.

Scale HSPU to box HSPU or seated DB press

20 min Cap