CrossFit Inventive – CrossFit

Warm-up

Citezens arrest stretch x 60 sec each

Hip raise shoulder stretch 2 x 30 sec/15 rest

30 sec wrist/forearm stretch

2 laps bear crawls

Forward crab walk x 2 laps

With partner: 3 x 10 each of plank shoulder taps.

3 x 20 sec 3 quarter wall walks

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Metcon (No Measure)

5 mins:

Forward tuck roll practice

Metcon (No Measure)

3 sets of 15

Donkey kicks 60 sec rest

*This is a fee weight handstand progression.

Metcon (No Measure)

5 mins:

Max effort Handstand walks

rest as needed.

Scale: 3 x max effort HS-Holds

Metcon (No Measure)

12 min emom: 3 Sets

1- 50 double unders

2- 5 strict ring dips

3- 10/7 cal assault bike

4- 10 V-ups