CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec couch stretch each side

15 x Red banded internal/External rotation

then:

1 min assault bike @65/55rpm

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

1 min plank

1 min Handstand hold

3 x 20 sec on 30 sec off

Chin over bar hold

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Skills:

Ring Pull-ups (AMRAP – Reps)

4 sets max reps

60-90 sec rest between sets

Metcon (No Measure)

10 MIN EMOM:

ODD: 25 Double unders + 5 T2B

Even: 10 KBS @24/16 + 5 burpee

*Replace Doubles for double the amount of singles

60 second Max cal Assault bike Test (Calories)