CrossFit Inventive – CrossFit

Warm-up (No Measure)

15 x Red banded internal/External rotation

30 x Nose bridges

30 x straight banded pull aparts

Rotate through:

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

3 Rounds

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.

Metcon (Time)

For time:

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

Metcon (Time)

For time:

100 plate twist @20/15kg

Scale as needed. Try Go heavy and break them up into small reps!