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