CrossFit Inventive – CrossFit
Warm-up
Group:
20 scorpions front back
30 sec lower back/hipflexor
Cycle through:
2 x 10 – Crab walk each way
30 x nose bridges
5 x inchworm 1 push up
10m squat walk + 10m high hip bear crawl
15 scap pulls
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Metcon (AMRAP – Reps)
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
4 strict pull-ups, 8 push-ups, 12 squats
5 strict pull-ups, 10 push-ups, 15 squats
6 strict pull-ups, 12 push-ups, 18 squats
7 strict pull-ups, 14 push-ups, 21 squats
Etc.
Rest 3 mins then:
Front Squat (5-5-5-5-5-5)
15 minute cap