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
