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