CrossFit Inventive – CrossFit

Warm-up (No Measure)

PVC pipe warm-up )pass throughs, pass arounds,OHS)

800m run

Leg swings forward/lateral

10 x inchworm + 1 push-up

10 x wall squats

20 x scorpions front/back

Lower back/hipflexor stretch

Glute stretch 30 sec E/S

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Strength:

1: Metcon (Weight)

3 Sets for quality of:

30 sec HS Hold

10 x BB Strict Press (Choose own load)

30 sec L-ring hold (must accumulate)

10 x BB Bent over row (same load as SP)

2 mins rest between sets.

*Make sure all movements are performed strict, full range of movement & stick to the time limit for L-sit,

Metcon (No Measure)

12 min EMOM:

Min 1- 5 Burpee + 20 Double unders

Min 2- 7 Box jumps @30/24inch

Min 3- 5-8 C2B. (Scale 5 strict)

*Try hang in there, this is a tough one!

800m Run (Time)

Max Effort 800m Run
Make sure to give it everything and record your times!!!