CrossFit Inventive – CrossFit

Warm-up (No Measure)

15 x red banded internal/externat rotation

30 x (red banded) Nose bridges

60 sec row

60 sec bike

60 sec plank

30 sec spiderman lunge hold

30 sec glute stretch

40 calf pumps

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100 Double Unders (Time)

For time:

100 DU’s

Metcon (No Measure)

SKILLS:

Ring Muscle up progressions:

12 min EMOM:

min 1- 20 Under the ring hold

min 2- 20 sec bottom ring hold

min 3- 20 sec top of the ring hold

*Maintain false grip min 1.

Metcon (5 Rounds for time)

On every 3 mins complete: 5 sets

10/7 x pull ups

25 x Double unders

10 x Wallball @9/6kg

25 x Double unders

100m sprint

RX plus:

12kg wallball