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