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
