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
———————
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
