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