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)


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