CrossFit Inventive – CrossFit
Warm-up (No Measure)
15 x Red banded internal/External rotation
30 x Nose bridges
30 x straight banded pull aparts
1 min assault bike @65/55rpm
1 min Row @1:50/2:00min pace
1 min Plank
1 min Handstand hold/Wall walks
40 calf pumps
5 strict push ups
5 scap pulls
2 laps bear crawls
Metcon (No Measure)
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.
50 x HSPU
On every minute until complete perform:
25 Double unders or 25 single skips.
Scaled= seated DB strict press ( chose own weight.
10 min cap
100 plate twist @20/15kg
Scale as needed. Try Go heavy and break them up into small reps!