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 hold

60 Handstand hold

Carpark run

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Metcon (No Measure)

5 mins on Handstand walking practice for max distance.

Scale: Handstand practice with a partner.

Kick up on wall 30 0n 30 off x 5 rounds.

Ring Dips (6 min EMOM x 3 reps)

Scale to stationary x 3 reps

box dips x 5 reps

Metcon (No Measure)

16 minute emom:

min 1- 5 fast push-ups+25 Dubz

min 2- 15 KBS @24/16

min 3- 4-8 HSPU

min 4- 20 sec AFAP AD