CrossFit Inventive – CrossFit
Warm-up (No Measure)
Loosen the hamstrings/Lower back:
60 sec hamstring E/S on uprights
30 sec spiderman lunge each side
30 sec glute E/S
30 sec calf stretch E/S
20 scorpions
30 sec lower back/hipflexor
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30 x Temp Handstand decents @3 sec decent. New kick up each rep. 8 min cap.
Don’t rush through this even if you go 1:1 with partner.
Metcon (AMRAP – Rounds and Reps)
Running 20 minute clock Complete as many sets as possible of:
100m run
T2B
100m run
10 burpees
60 sec rest.
*Make sure to take the 60 seconds rest each set to maximise intensity each set!
