CrossFit Inventive – CrossFit

Warm-up (No Measure)

2 laps banded crab walks + 20 Banded Glute bridges

30 Green banded SLDL

30 sec puppy dog pose

30 sec twisted cross E/S

40 Alternating shoulder taps in Push-up position

60 second plank hold

Rest 30 sec

30 sec side plank each side Unbroken.

Rest 30 sec

30 sec Superman hold

———————-

Strength:

: Hip Thrusters (4 sets 8 reps @AHAP (90 rest between sets))

: Metcon (Time)

For time:

50-40-30-20-10

Russian KBS @24/16

Abmat sit ups

Buy out:

100 Strict Push-ups

(20 min cap)