CrossFit Inventive – CrossFit

Warm-up (No Measure)

15 x Red banded internal/External rotation

30 x Nose bridges

3 sets

5 scap pulls

5 strict push ups

10 air squats

then:

1 min assault bike @65/55rpm

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

1 min plank

1 min Handstand hold

30 sec calf E/S stretch on up right

—————————

Skills:

Metcon (No Measure)

8 MIN EMOM:

Odd – 35 x Double unders

Even – 25 sec Hanging Knee raise

Ring Pull-ups (AMRAP – Reps)

4 sets max reps using your false grip. Only count reps that are done maintaining the false grip.

Scale back to hard false grip ring rows.

Team up into even groups or have 60 sec rest between sets.

score for total reps out of the 4 rounds.

Metcon (No Measure)

Working on consistent interval times of:

Row 200m sprint

10 x Box jumps @24/20inch

10 x DB Power clean @22.5/15kg

And:

10/6 cal bike sprint

10 x Burpee Box jump overs

(4 sets- 2 of each)

* Goal is to keep times consistent each round.

5 am group will need to team up in even teams and chose clients around the same standard of fitness so that if flows.