CrossFit Inventive – CrossFit
Warm-up (No Measure)
20 red banded internal/external rotation
30 nose bridges
10 banded push-ups
In even groups rotate through in order:
60 sec bike
60 sec plank on hands
60 sec static wall squat
60 sec 10m shuttle runs
Metcon (No Measure)
20 reps of:
Tempo HSPU Descents
Focus on tight and confident kick up each set. Descend onto an ab-mat over a 3 sec count. Put plates under ab-mats if need be.
Scale: kick up and 5 sec holds.
Knees on box performing same tempo HSPU.
THIS IS SKILL BASED AND NOT RUSHED. IF YOU NEED TO SHARE, ROTATE BY 5 REPS UNTIL COMPLETE.
7 MINUTES TO GET THIS DONE.
Ring Dips (3 sets 8 reps 90 sec rest)
The 8 reps can be broken up as needed. You need to do the 8 reps regardless each set.
Use bands if need be or scale to stationary dips or box dips.
Metcon (5 Rounds for time)
5 SETS OF:
12/8 CAL ASSAULT BIKE MAX EFFORTS
SPLIT INTO EVEN GROUPS AND ROTATE THROUGH EACH SET UNTIL EVERYONE IS COMPLETE. RECORD TIMES EACH ROUND IF POSSIBLE. THESE ARE MMAAAAAXXXX EFORTS