CrossFit Inventive – CrossFit

Warm-up (No Measure)

15 red banded internal/external rotation

30 red banded nose bridges

60 sec row

60 sec bike

60 sec Static wall squat

60 sec plank

Tabata: Partner up

slam ball

Handstand hold

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Metcon (No Measure)

Skills: week 2

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)

7 ROUNDS FOR TIME:

7 x HSPU

7 x KBS@24/16kg

7 x Box Jumps @24/20 inch

30 cal Assault Bike (Time)

20 CAL ASSAULT BIKE (Time)