CrossFit Inventive – CrossFit

Warm-up (No Measure)

20 red banded internal/external rotation

30 nose bridges

10 banded push-ups

In even groups rotate through in order:

60 sec bike

60 sec plank on hands

60 sec static wall squat

60 sec 10m shuttle runs

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Metcon (No Measure)

20 reps of:

Tempo HSPU Descents

Focus on tight and confident kick up each set. Descend onto an ab-mat over a 3 sec count. Put plates under ab-mats if need be.

Scale: kick up and 5 sec holds.

Knees on box performing same tempo HSPU.

THIS IS SKILL BASED AND NOT RUSHED. IF YOU NEED TO SHARE, ROTATE BY 5 REPS UNTIL COMPLETE.

7 MINUTES TO GET THIS DONE.

Ring Dips (3 sets 8 reps 90 sec rest)

The 8 reps can be broken up as needed. You need to do the 8 reps regardless each set.

Use bands if need be or scale to stationary dips or box dips.

Metcon (5 Rounds for time)

5 SETS OF:

12/8 CAL ASSAULT BIKE MAX EFFORTS
SPLIT INTO EVEN GROUPS AND ROTATE THROUGH EACH SET UNTIL EVERYONE IS COMPLETE. RECORD TIMES EACH ROUND IF POSSIBLE. THESE ARE MMAAAAAXXXX EFORTS