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
