CrossFit Inventive – CrossFit

Warm-up

500m Bike/250/200m Row

30 Sec Calf stretch e/s

30 Calf Pumps

4 Rounds: ( 2 each leg):

Cossack 5 sec/Spiderman lunge 5 sec/Pigeon 5 sec

30 Sec Twisted Cross E/S

30 Sec Puppy Dog Pose

30 Sec Plank Hold

5 Strict Push-ups

——————-

Midline EMOM x 9 mins

min 1 – 20 Sec L-Ring Hold

min 2 – 30 Sec Hollow Hold

min 3 – 30 sec Scissor Kicks

(3 rounds of each)

Metcon (Time)

8 Rounds For Time:

500m Bike Erg

30 Double Unders

10 Burpee Box Jump Overs 24/20

25 min cap
SUBS

– 250/200m Row

– 250/200m Ski

– 600/500m Assault Bike

– 60 Single Skips

– Lower Box Height

– Burpee Box Step Overs