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
————————
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.
