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
—————————————
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
