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