CrossFit Inventive – CrossFit

Warm-up

20 scorpions F/B

30 sec lower back hipflexor E/S

30 sec Glute stretch each side

30 sec spiderman lunge E/S

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Cycle through in order:

10 Cal Ski

20 banded tricep ext

10 Cal Bike

20 Glute bridges

100m Run

5 Inchworm 1 push-up

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Strength:

Dumbbell Flat Bench Press (3 Sets 20 Reps 90 rest)

Build up and complete 3 sets of 20 reps at the same weight for all 3 working sets.

Metcon (Time)

For Time:

100 Burpees

Start with a 200m Run, then again every 2 minutes until burpees are complete