CrossFit Inventive – CrossFit
Warm-up
200m Run
10 Leg Swings F/L
1 Lap Inchworm 1 Push-up
1 Lap Spiderman Lunge
30 Calf Pumps
Calf Stretch On Upright 0:30 e/s
——–
20 Halo Glute Bridges
20 Banded Good Mornings
20 Alt Shoulder Taps
1:00 Plank Hold
Metcon (4 Rounds for reps)
AMRAP 7:
200M Run
15 Burpees
Rest 3 Minutes
AMRAP 7:
200M Run
20 Kettlebell Swings 24/16kg
Rest 3 Minutes
AMRAP 7:
200M Run
25 Abmat Sit-ups
Rest 3 Minutes
AMARAP 7:
200M Run
30 Alt Lunges
Each completed run = 2 Rep
Completed 100m Run = 1 Rep
SUBS
200M RUN
– 250/200m Row
– 450m Bike
– 200 Ski erg
KETTLEBELL SWINGS
– Reduce Load
