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

30 cal Assault Bike (Time)

20 CAL ASSAULT BIKE (Time)