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


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.