CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal/external rotation x 15 each side

30 nose bridges

Double carpark

10 leg swings F/L

30 sec calf stretch E/S

2 laps bear crawls

1 lap inchworm

1 lap spiderman lunge

3 sets:

5 scap pulls

5 wall facing squats

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Max Strict Pull-ups (3 sets max reps 2mins rest)

You need to get minimum 5 reps each set. Use bands to get as close to the total reps over the 3 sets.

Metcon (AMRAP – Rounds and Reps)

How many rounds can you get in a 20 minute running clock of:

10 x Burpees

15 x KBS @24/16kg

25 x Double-unders/40 singles

60 sec rest (must take the 60 sec rest, no more, no less)

Metcon (Time)

For time:

100 Overhead plate sit-ups@20/10kg

6 minute cap