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