CrossFit Inventive – CrossFit

Warm-up (No Measure)

30 red banded nose bridges

1 round of 20 internal/external rotation red band

10 x shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kicks

2 laps bear crawl

1 lap inchworm

1 lap spiderman lunge

20 scorpions front/back

30 sec lower back/hip flexor stretch each side

30 sec Glute stretch each side

3 x 5 scap pulls

2 x 30 sec Handstand hold 30 sec rest

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Metcon (No Measure)

Core:

5 sec hollow hold

5 sec superman hold

10 sec hollow hold

10 sec superman hold

15 sec Hollow hold

15 sec superman hold

20 sec hollow hold

20 sec superman hold

Rest 60 sec, repeat

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

Must use band if you cannot get 5 minimum body weight

Metcon (Time)

3 rounds for time:

10 single arm KBS @24/16kg (L/S)

10 single arm Overhead alt KB Lunges (L/S)

10 HSPU

10 single arm KBS @24/16kg (R/S)

10 single arm Overhead alt KB Lunges (R/S)

10 HSPU

12 min cap