CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded internal/external rotation 3 x 10 ES
20 x Nose brideges
Red banded resistance
90 sec row
90 sec Wall squat
90 sec Plank
2 laps bear crawl
2 laps squat walk
2 laps crab walk F/B
2 laps OH walking lunge
Balance drills:
30 sec single leg hold E/S
Into 5 x single leg lunge E/S
2 laps squat jumps
2 laps lunge jumps
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Metcon (No Measure)
Kipping pull -up drills:
2 x 5 kipping swings
2 x 5 kipping swing & pul to bar
2 x 5 Full Kipping pull ups
Aim is to build towards full kip, chin over bar.
Metcon (6 Rounds for reps)
4 Rounds:
1 min Max cal row
30 sec rest
1 min KB Box step ups @1×24/16kg
30 sec rest
1 min Double unders
*score for total reps each round
Metcon (Time)
2 rounds for quality:
20 x OH plate sit ups @20/10kg
20 x Hollow rocks
