CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
3 rounds:
3 inchworm + 2 push ups
10 air squats
5 scap pulls
20 scorpions front/back
30 sec lower back/hip flexor
30 sec hammy E/S
Tabata:
Plank holds
Hollow rock holds
Tabata:
Double unders
Hand stand Hold
Metcon (No Measure)
Skills:
Partner up
4 sets super set with:
Max rep Ring dips
5 x single leg box squat E/S
60 sec rest.
-Dips for muscle up strength
-Box squat for pistol strength
Metcon (AMRAP – Rounds and Reps)
12 min amarap:
100m RUN AFAP
20 X DB ALT SNATCH @22.5/15
10 X Wallball @9/6kg