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