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

———————————-

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