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