CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
10 leg swings forward/Lateral
10 inchworm 1 push up
30 sec spiderman lunge hold each side
20 scorpions front/back
Lower back hip flexor stretch 30 sec each side
60 sec Glute stretch each side
60 sec couch stretch each side
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Core:
4 rounds continuous:
30 sec Hollow rock hold
30 sec superman hold
100 Double Unders (Time)
For time:
100 DU’s
Metcon (Time)
Kipping Handstand
10-8-6-4-2
Burpee Box Jump Overs
2-4-6-8-10
Metcon (Time)
For time:
25 Cal Assault bike sprint