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
