CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
10 leg swings forward/Lateral
5 inchworm + 2 push ups
1 lap spiderman lunge
20 scorpions front/back
Stretches:
Lower back/hip flexor
glute
———————-
Strength:
Deadlift (10 Min EMOM: 3 reps @75% 1RM)
TNG reps.
Metcon (AMRAP – Reps)
For time:
20 x Box Jump overs
40 x HRPU
60 x Slamball @12/9kg
80 x Amat sit ups
100 x DU’s each
On every 5 mins both complete 200m run, resume work where left before run each time. No need to wait for your partner, keep moving through the WOD.
20 min cap
800m Run (Time)
Max Effort 800m Run
