CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal external rotation 2 x 15 e/S

30 x nose bridges

Red banded pull aparts

60 sec row

60 sec bike

60 static wall squat

2 laps bear crawl

2 laps duck walk

2 laps crab walk

1 lap inch worm 1 push ups

1 lap spiderman lunge

2 laps squat jumps

2 laps single leg jump holds

30 sec leg raise hold

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Metcon (No Measure)

Core:

30 sec hollow hang

30 sec rest

30 sec Hollow hold

30 sec rest

30 sec Strict push ups

30 sec rest

30 sec L-ring hold

30 sec rest (repeat)

Max Strict Pull-ups (2 sets max strict pull ups 90 sec rest )

Score for total reps both rounds

Metcon (AMRAP – Reps)

0:00 –

For Time:

50 T2B

5:00 –

For Time:

50 KBS @32/24kg

At 10:00 –

For Time:

20 Bar/ring Muscle Ups

At 15:00 –

For Time:

60 HRPU

20:00

*Move fast & efficient throughout.

Score total reps