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)
