CrossFit Inventive – CrossFit
Warm-up
10 forward/lateral leg swings E/S
1 lap inchworm 1 push-up
1 lap spiderman lunge
2 laps high knees
2 laps Butt kicks
2 laps High knees
2 laps bear crawl
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50 calf pumps
30 sec calf stretch E/S
20 Banded Glute bridges
10 Single legged Glute bridges E/S (no band)
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Midline:
10 V-sits
40 ankle taps
10 Hollow rocks
40 Elbow knee cycles
60 rest & Repeat
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Metcon (5 Rounds for distance)
5 Rounds:
AMRAP 4 mins:
30/20 cal Row
20/14 Cal Bike
AMRAP 10m Shuttle run
4 minutes rest between rounds.