CrossFit Inventive – CrossFit

Warm-up

Green banded Shoulder Mobility

30 sec Spiderman Lunge Hold each side

30 Sec Glute stretch each side

20 sec Calf stretch each side

30 calf pumps

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3 rounds

8 push ups

8 Air squats

8 Frog Hops

Floor Press (3 Sets 15 Reps)

Build up and complete 3 sets of 15 reps at the same weight.

(15 mins to complete)

Metcon (Time)

10 Rounds for time:

15 Wallball 9/6

200m Run

25 min Cap