CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

High knees

Butt flicks

20 scorpions

10 Inchworm 2 push-ups

10 forward/lateral leg swings

hip flexor & Lower back stretch

Hamstring box stretch 2 mins

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Strength:

Max Strict Pull-ups (3 sets max reps 90 sec rest)

Deadlift (3 sets 8 reps 2 mins rest)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

1 x car park sprint

1 round of “Cindy”

1 x car park sprint

2 rounds “Cindy”

1 x car park sprint

3 rounds of “Cindy”

“etc”

“Cindy” =

5 Pull-ups

10 Push ups

15 Air squats