CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder mobility
Shuttle run drills
Leg swing drills
60 sec spiderman lunge hold E/S
60 sec glute stretch E/S
90 sec static squat hold
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Metcon (Time)
100 Hollow rocks
Metcon (AMRAP – Reps)
10 mins to work on Hand stand Kick up with Tempo Decent 30 reps @ 3 sec per rep on decent.
This is not a WOD!
Metcon (AMRAP – Reps)
For max reps:
3 Minutes of Assault Bike (Cals are reps)
3 Minutes of Push-Ups (Not HRPU)
3 Minutes of Rowing (Cals are reps)
3 Minutes of Ring Dips
3 Minutes of Double Unders
60 sec rest between rounds to move to next station.
