CrossFit Inventive – CrossFit
Warm-up
500m Bike/250/200m Row
30 Sec Calf stretch e/s
30 Calf Pumps
4 Rounds: ( 2 each leg):
Cossack 5 sec/Spiderman lunge 5 sec/Pigeon 5 sec
30 Sec Twisted Cross E/S
30 Sec Puppy Dog Pose
30 Sec Plank Hold
5 Strict Push-ups
——————-
Midline EMOM x 9 mins
min 1 – 20 Sec L-Ring Hold
min 2 – 30 Sec Hollow Hold
min 3 – 30 sec Scissor Kicks
(3 rounds of each)
Metcon (Time)
8 Rounds For Time:
500m Bike Erg
30 Double Unders
10 Burpee Box Jump Overs 24/20
25 min cap
SUBS
– 250/200m Row
– 250/200m Ski
– 600/500m Assault Bike
– 60 Single Skips
– Lower Box Height
– Burpee Box Step Overs