CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

Then:

3 rounds:

10/7 Cal Ski

3 inch worm 1 push up

10 Banded Glute bridges

20 Sec Handstand Hold or wall walk hold

Ring Dips (8 min emom x 3-5 reps)

Scale to stationary dips or 8 box dips. Use bands if needed.

Record total amount over the 8 sets.

Metcon (4 Rounds for reps)

3:00 minutes ON/3:00 minutes OFF: (x 4sets/24:00 mins)

300/200m Row/Ski

20 KBS@24/16kg

Remaining time:

Max Kipping HSPU

*Record max HSPU each set.

*Scale to max seated DB strict press.