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
