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