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.
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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.
