CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded internat/external rotation 2 x10
Red banded warm up
Rotate through:
60 sec row
60 sec bike
60 sec 10m shuttle runs
60 sec squat hold on wall
60 sec Hand stand hold
1 lap inchworm
1 lap spiderman lunge
4 laps bear crawl
20 scorpions front back
30 sec lower back hip flexor stretch
30 sec Glute stretch
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Max Strict Pull-ups (3 sets max reps 90 sec rest between sets)
Must use bands if you canot maintain minimum 5 body weight each round.
100 Double Unders (Time)
For time:
100 DU’s
5 minute cap
Beginners practice on getting those bad boys.
Metcon (Time)
Sprint WOD:
300m row
30 x T2B
6 min cap
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
14 x KBS @24/16kg
7 x HSPU’s (RX+ Deficit HSPU 20kg plates)
