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

———————

With a partner alternate between:

Tabata:

Slamball/Hanging knee raise

————————

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