CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green band shoulder mobility

60 sec Row

60 sec Bike

2 lap bear crawl

1 lap inch worm

1 lap spiderman lunge

60 sec static squat hold on wall

60 sec plank hold

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Skills & Conditioning:

Metcon (No Measure)

Tabata: 8 rnds 20/10

20 sec Hollow rocks

10 sec Superman hold

(Continous work)

Metcon (No Measure)

15 Min EMOM: 5rounds

1- 15/10 cal row

2- 3-5 x Bar Muscle ups or 6 -8 x C2B

3- 30 sec hand stand hold

Metcon (3 Rounds for time)

For time: 100% efforts each round

3 sets of:

5 x cal assault bike sprints

10 x Burpee

15 x pull ups

4 in each heat.

Min 2 mins rest between rounds or heat for heat depending on class numbers.