CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

Red banded warm up

60 sec rower

60 sec bike

60 sec wall squat

3 rounds:

5 inchworm 1 push up

10 spiderman lunge skips

30 sec Plank

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Metcon (No Measure)

Core work:

Tabata 20/10

L-Ring Holds

Slam balls 12/9kg

Metcon (Time)

For time:

30 x Tempo Handstand decent’s @3 sec eccentric

8 min cap

Metcon (Time)

10 RFT With partner:

10 Cal Assault bike

20 Air squats

*Reset bike & rower back to zero every rounds

Rest 3 mins then:

Metcon (Time)

10 RFT With Partner:

10 cal row

5 Burpee box jump overs

*Reset bike & rower back to zero every rounds