CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 1 minute each side
Lower back/Hipflexor 1 minute each side
Spiderman Lunge Hold 30 sec each side
Twisted Cross 30 sec each side
Calf Stretch 30 sec each side
30 Calf Pumps
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Midline:
12 minute EMOM
Min 1- 20 Sec L-Ring Hold
Min 2- 20 Hollow Rocks
Min 3- 30 Second Super-man Hold
* Break into 2-3 even groups cycle through 4 sets.
EG, if you start on the Holloew rocks, (Min 2) you will then do min 3 then back up the top to min 1.
Metcon (Time)
For Time:
2,000m Row
150 Double-Unders
100 Bar Facing Burpees
25 minute Cap
