CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded Mobility
Red banded mobility
200m run
5 inchworm 1 push up
30 sec spiderman lunge hold
30 sec Glute stretch E/S
20 scorpions front/back
30 sec lower back/hipflexor stretch
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3 rounds:
10 x Hollow rocks
5 x Kipping swings
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Strength/ Accessory
Bent Over Row (Tempo@2221 90 sec rest)
This weight needs to be light enough to maintain the corrrect tempo through the rep range.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 x Pull-ups
10 x Push-ups
15 x KBS@24/16
