CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 x 15 internal /external rotation E/S

30 x Nose bridges

20 x Banded pass throughs

60 sec Row

60 sec bike

60 plank

30 sec Handstand hold

1 lap inchworm 1 push up

1 lap spiderman lunge

3 rounds:

5 x scap pulls

5 x kipping swings

10 x hollow rocks

Metcon (No Measure)

Strength/skill based

8 min Emom:

3 x strict pull-ups + 3 Ring dips in the same minute.

Metcon (No Measure)

16 min Emom:

min 1- 30 sec max cal row

min 2- 12/10 Deadball over shoulder @25/20kg

min 4- 10/8 cal Assault bike

min 5- 3 Bar muscle ups or 6 C2B