CrossFit Inventive – CrossFit

Warm-up (No Measure)

Game of Coaches choice

3 rounds:

5 HRPU

8 Alt lunges

8 air squats

30 sec glute stretch each side

30 sec spiderman lunge hold E/S

20 scorpions front back

30 sec lower back/Hip flexor stretch E/S

———————–

Coach go over WOD movements & standards.

Metcon (Time)

For time:

BUY IN: DOUBLE CARPARK RUN

Then:

100 AIR SQUATS

20 BURPEES

100 HAND REALEASE PUSH UPS

20 BURPEES

100 WALKING LUNGES

20 BURPEES

100 PLATE TWIST @15/10KG

20 BURPEES

BUY OUT:

DOUBLE CAR PARK RUN

*Walking Lunges are around the gym. Make sure to get a light touch with your back knee on floor each rep and stand up to full extension.

* Burpees, chest to ground, jump & clap above head.

25 min cap