CrossFit Inventive – CrossFit
Warm-up (No Measure)
15 x red banded internal/externat rotation
30 x (red banded) Nose bridges
60 sec row
60 sec bike
60 sec plank
30 sec spiderman lunge hold
30 sec alt ploy spiderman
30 sec flute stretch
40 calf pumps
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Metcon (No Measure)
SKILLS:
Ring Muscle up progressions:
12 min EMOM:
min 1- 20 Under the ring hold
min 2- 20 sec bottom ring hold
min 3- 20 sec top of the ring hold
*Maintain false grip min 1.
Metcon (No Measure)
12 MIN EMOM:
min 1- 40 x Double-unders or 30 sec
min 2- 10 x Burpee Box jump
min 3 rest
