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