CrossFit Inventive – CrossFit
Warm-up
10 FORWAD/ REVERSE ARM SWINGS
10 F/L LEG SWINGS
STANDING QUAD 0:30 E/S
LOWER BACK/HIPFLEXOR 0:30 E/S
CONTINUOUS:
PLANK 1:00
SIDE PLANK 0:30 E/S
SUPERMAN 1:00
HOLLOW HOLD 0:30
30 CALF PUMPS
30 ALT SHOULDER TAPS
30 SEC SQUAT HOLD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 WALLBALL
30 CAL MACHINE
20 TEOS TO BAR
10 ALT DB POWER SNATCH
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AMRAP 20:
NONE EQUIPMENT
40 WEIGHTED THRUSTERS/SQUATS
300M RUN/40 MOUNTAIN CLIMBERS
20 V-UPS/V-SITS
10 BURPEES
