CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

10 leg swing forward/lateral

5 inchworm 2 push ups

60 sec spiderman lunge hold each side

20 scorpions front/back

Lower/back hip flexor stretch 30 sec each side

Glute stretch 20 sec each side

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

High knees

Butt flicks

10 forward/lateral leg swings

5 Inchworm 2 push-ups

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins

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Strength:

Skill: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
10 Mins on Double under practice.

Advanced: warm up then 3 attempts @ max reps. Record best result from 3 attempts.

Metcon (No Measure)

Skills work

20 Min EMOM:

Min 1- 5 x Bar Muscle ups Or jumping box MUPS

Min 2- 20 x Wallball shots 9/5

Min 3- 200m “sprint”

Min 4- 10 Hollow rocks Or 30 sec Hollow hold

Min 5- 30 Sec HS Hold

Deadlift (Build to heavy triple @80% + drop set 5 reps)