CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded Internal/Ext rotation x15
30 x nose bridges
1 lap spiderman lunge
1 lap inchworm
4 laps bear crawls
2 laps walking lunges
2 laps squat walks
30 sec Glute stretch
——————–
Metcon (No Measure)
Tabata:
Handstand Hold alternate with:
10m shuttle runs
Metcon (No Measure)
Gymnastics/Ring progressions
12 min EMOM:
Min 1- False Grip Holds 20 seconds
Min 2- Bottom of the ring holds 20 sec
Min 3- Locked out ring hold 20-30 sec
(4 sets)
Coach will take you through scaled option
Metcon (Time)
1 rounds for time:
25 x walball@9/6kg
25 x KBS @24/16kg
25 x Ab-mat situps
25 x Burpee over Abmat
