CrossFit Inventive – CrossFit

Warm-up

30 sec lower back/hip flexor

30 sec glute stretch

30 sec forearm stretch

2 Sets:

10 cal assault bike

3 inch worm 1 push ups

5 wall squats

10 calf pumps

10 Alt plyometric spiderman lunge jumps

10 scorpions

———–

30 green banded SLD

3 x 10 each way banded crab walks.

———–

Metcon (Weight)

12 MIN EMOM:

ODD: 1 x Power clean + 1 x Front squat + 1 x Squat clean

Even: 35 Double unders/70 singles

*6-8 mins to build up to your complex weight. Stay at the same weight for all 6 sets on the complex.

2 x 500m Row (2 Rounds for time)

These are 2 max effort rows.

Cycle through 2 x 500m Row efforts.

3 mins between sets.

Larger groups go as soon as possible after the 3 min rest.