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)