CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec couch stretch each side
15 x Red banded internal/External rotation
then:
1 min assault bike @65/55rpm
1 min Row @1:50/2:00min pace
1 min plank
1 min Handstand hold
3 x 20 sec on 30 sec off
Chin over bar hold
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Skills:
Ring Pull-ups (AMRAP – Reps)
4 sets max reps
60 seconds rest
Metcon (No Measure)
20 min EMOM: (5 sets)
Min 1- 30 sec max cal bike
Min 2- 8-12 x Pull-ups (Any)
Min 3- 10 x DB Cleans @22.5/15kg
Min 4- 7 x High Box Jumps @30/24inch