CrossFit Inventive – CrossFit

Warm-up (No Measure)

200m run

30 sec spiderman lunge hold

30 sec glute stretch

20 sorpions front/back

30 sec lower back hip flexor

3 rounds:

5 wall squtas

5 inchworms 1 push-up

10 hollow rocks

Front Squat (3 sets 5 reps 90 sec rest )

Build up to 75% of your 1RM and complete 3 sets 5 reps. 90 sec rest in between your working sets.

Metcon (Time)

3 rounds:

30 x KBS@24/16kg

50 x Double unders