CrossFit Inventive – CrossFit
Warm-up (No Measure)
3 x 10 E/S: Red banded Internat/External rotation
30 x banded Nose bridges
10 x red banded pass throughs
3 x 5 Scap pulls pull-up bars)
10 shuttle runs
4 side skips
2 laps high knees
2 laps butt kicks
2 laps squat walks
2 laps Bear crawls
2 laps crab walk
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5 Minute AMRAP: HRPU (AMRAP – Reps)
Metcon (AMRAP – Reps)
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 22.5/15kg. dumbbell snatches
2 minutes of double-unders
2 minutes of 22.5/15kg dumbbell snatches
3 minutes of double-unders
3 minutes of 22.5/15kg dumbbell snatches
* Score for total reps.
Metcon (AMRAP – Reps)
Challenge WOD:
4 minute running clock complete:
500m Row @100% effort. Time remaining
Max effort T2B.
* Record T2B reps
