CrossFit Inventive – CrossFit

Warm-up (No Measure)

15 x Red banded internal/External rotation

30 x Nose bridges

3 sets:

10 x PVC prone shoulder press

10 x PVC sotts press

then:

2 min assault bike @65/55rpm

2 min Row @1:50/2:00min pace

400m run

30 on/30 off plank

30 sec spiderman lunge hold

30 sec lower back/hip flexor stretch

30 sec calf stretch E/S

30 sec hanging hollow hold

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Metcon (No Measure)

Skills:

working on ring muscle up False grip hang in Hollow position

4 sets of 20 sec hangs per person.

No more than ten mins on this drill.

Metcon (Time)

For time:

30 ALT DB Snatch @22.5/15kg

50 Double unders

70 Wallball @9/6kg

50 Double unders

30 ALT DB Snatch

15 min cap