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
———————————-
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
