CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal/external rotation x 15 reps

30 x Red banded nose bridges

carpark run

1 lap inchworm

1 lap spiderman lunge

20 scorpions front/back

30 sec lower back/hipflexor stretch

30 sec glute stretch

Metcon (No Measure)

8 min EMOM:

ODD: 4 x strict pull ups

EVEN: 4 x Ring dips

Metcon (AMRAP – Reps)

Double under EMOM:

Min 1- 10 x double unders

Min 2- 20 x double unders

Min 3- 30 x double unders

Min 4- 40 x double unders

Min 5- 50 x double unders

Min 6- 40 x double unders

Min 7- 30 x double unders

Min 8- 20 x double unders

Min 9- 10 x double unders

Total= 250

Everyone must attempt DU’s each round.

Metcon (No Measure)

0:00-2:00

30/20cal row

2:00-4:00

300m run

4:00-6:00

40 air squats

6:00-8:00

30 x DB snatch@22.5/15kg

8-00-10:00

25/15 cal assault bike