CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 x round of 10 internal/external rotation

30 red banded nose bridges

4 x 20/10 Tabata row

4 x 20/10 Assault Bike

4 x 20/10 Slamball

5 inchworm 1 push up on the spot

30 sec spiderman lunge hold

30 sec glute stretch

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Max Strict Pull-ups (3 sets max reps 90 sec rest )

Must get minimum 5 reps each round.

Metcon (No Measure)

10 MIN EMOM:

(2 sets)

Min 1- 30 sec Hollow rocks

Min 2- 30 sec L-ring Hold

Min 3- 30 sec Overhead Plate sit up @20/15kg

Min 4- 30 sec Handstand push ups (deficit if poss)

Min 5- 30 sec Max T2B

Metcon (Time)

Sprint wod For time:

20 x cal Row

15 x box jump overs

10 x bar muscle up or C2B pull ups

8 min cap