CrossFit Inventive – CrossFit

Warm-up (No Measure)

30 sec glute stretch each side

30 sec spiderman lunge hold each side

20 scorpions F/B

30 sec lower back/hip flexor E/S

40 calf pumps

Then:

3 x rounds:

15 red banded pull-aparts

5 inchworm 1 push up

5 Scap pulls

Bent Over Row (4 x 8 (90 sec rest)

Build up and complete 4 sets of 8 reps strict.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

3 x C2B Pull-ups

6 x Strict push-ups

9 x Box jump overs @20 inch (M&F)

12 x Wallball

(30 reps each round)