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


3 rounds:

10 x Hollow rocks

5 x Kipping swings


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