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.