CrossFit Inventive – CrossFit
Warm-up
100m Run
10 Leg Swings F/L
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Spiderman e.s
1 min Frog
30s Ankle Mobility
—-
30 Halo Glute Bridges
10 Kipping Knee Raises
30s HS/Hold/Wall Walk Hold
—
—
Back Squat
Reps:
5 @70%
4@75%
3@80%
5@75%
4@80%
Record Last 4
20 min cap (Time)
L1
5 Rounds For Time:
20 Toes To Bar
15m Dual Dumbbell Walking Lunges 22.5/15kgs
10 Handstand Push-ups
1 Min Rest
—
L2
5 Rounds For Time:
20 Toes To Bar/Knee Raises
15m Dual Dumbbell Walking Lunges 15/10kgs
10 Raised HSPU’s
1 Min Rest
—
L3
5 Rounds For Time:
25 Abmat Sit-ups
15m Body weight Walking Lunges
10 Pike HSPU/Standard Push-ups
1 Min Rest
