CrossFit Inventive – CrossFit
Warm-up (No Measure)
1 x 15 reps of Internal/External Red banded rotator cuff
In even groups rotate through:
60sec row
60 sec AD
60 sec Wall squat
60 sec Plank
1 lap inchworm
1 lap spiderman lunge
60 sec couch stretch each side
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Max Strict Pull-ups (3 sets max reps)
MUST GET MINIMUM 5 REPS PER ROUND. USED A BAND
Metcon (No Measure)
Accessory work:
16 min EMOM: 4 sets
Min 1- 10-15 x Tambourin flys @2×5/2.5kg plates
Min 2- 15-20 Abmat (WB) sit ups @9/6kg
Min 3- Max rep HSPU descends
Min 4- Rest
Metcon (Time)
Sprint WOD
FOR TIME:
30/20 x CAL AD
150 x Double unders
6 min cap
