CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 x 20 reps Red banded rotator cuff

30 x red band nose bridges

3 rounds:

Partner Wall squat/ 150m run

60 sec plank

5 inchworm 1 push up

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

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Metcon (No Measure)

12 min EMOM: (4 sets)

Min 1- 30 sec Hollow rocks

Min 2- 30 sec L-ring Holds

Min 3- 30 sec Row sprint for cals

Max Strict Pull-ups (3 sest Max reps)

USE A BAND IF YOU CAN NOT GET MINIMUM 5 OUT PER ROUND.

Metcon (AMRAP – Reps)

12 MIN AMRAP:

1 Bar muscle up

7 Box jump overs @24/20inch

2 BMU

7 Box jump overs

3 BMU

7 Box jump overs

4 BMU

*Box jump overs remain at 7 reps per round

*Bar muscle ups increase by 1 rep per round.