CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal/External rotation

30 nosed bridges

60 sec Row

60 sec bike

60 sec plank

60 sec Handstand hold

30 sec spiderman lunge hold

30 sec glute stretchE/S

30 sec hammy stretch E/S

40 calf pumps

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Max Height Box Jump (Distance)

10 mins to establish max height box jump

Metcon (No Measure)

Skills: week 3

Partner up

3 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 (Time)

For time:

50 x HSPU

8 min cap

RX + 2 x 20kg plates each side.

1000m Row (Time)

Max Effort 1000m Row