CrossFit Inventive – CrossFit
Warm-up
2 x carpark runs
10 leg swings forward/Lateral
1 lap inchworm
1 lap spiderman lunge
20 scorpions Front
30 sec lower back/hipflexor each side
40 calf pumps
—–
3 rounds:
10 hollow rocks
30 sec superman hold
——-
Double-Unders (3 attempts @ max reps)
Record Best set.
No more than 10 mins on this!
Metcon (AMRAP – Rounds and Reps)
Running 20 minute clock complete:
100m run
2 x 10m laps bear crawls
100m run
10 x Burpee to 10kg plate.
30 seconds rest.
*Run around 3rd drain.
*Use old plates.
