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
