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