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