CrossFit Inventive – CrossFit
Warm-up (No Measure)
@warm-up pace:
cycle through 2 sets:
1 minute row
1 minute assault bike
1 min plank
1 min HS hold or as long as possible
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With a partner alternate between:
Tabata:
Slamball/Hanging knee raise
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Metcon (Time)
Roll-reversal:
For time 200 single Skips.
Time for those guys that can’t to double-unders to SHINE.
NO DOUBLE UNDERS ALOUD!
5 MINUTE CAP
Metcon (No Measure)
16 MIN EMOM:
MIN 1- 30 SEC MAX CAL ASSAULT BIKE
MIN 2- 16 ALT DB SNATCH@22.5/15KG
MIN 3- 30 SEC MAX HSPU
MIN 4- 10 Box jump overs @24/20 inch
