CrossFit Inventive – CrossFit

Warm-up (No Measure)

red banded internal/external rotation

30 nose bridges

20 pass throughs

2 x team plate twist relay@5kg

3 sets:

5 strict push-ups

5 slow scap pulls

4 laps Over head single arm DB carry, 2 each way one arm, 2 laps in next. Pick on weak side first if you have one

this should be mod weight.


Metcon (AMRAP – Reps)

6 Min EMOM:

in the same minute complete:

3 strict pull-ups + 3 ring dips

6 reps per round=36 reps

2 reps per round= 24 reps
If you are not doing RX stay at 2 pull-ups & 2 dips.

Metcon (Time)

For time with a Partner:

300m of heavy framers carries @2×32/24kg KB or DB’s or as close to that weight as possible)

100 x Deadball over shoulder 1:1 @AHAP

then 10 rounds of Cindy (5 each 1:1)

5 pull-ups

10 push-ups

15 air squats

*Scale ring rows. No strict banded pul-ups today. Kipping/butterfly only.

*Share the farmers carry as evenly as possible.