CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

leg swings Forward/Lateral

5 inchworm 1 push up

1 lap spiderman lunge

20 scorpions front/back

lower back/hipflexor stretch

Glute stretch

30 sec plank hold

20 sec rest

30 Sec Hanging knee raise

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Strength:

Metcon (No Measure)

12 MIN EMOM:

Minute 1: 30 sec Hollow Hold on pull-up bar

Minute 2: Single leg lunge off ab matt x 12 reps (6 each leg)

Minute 3: Toes-to-Bar x 10-12 reps

Metcon (4 Rounds for time)

Conditioning:

On every 3:30 mins for 4 rounds:

400m run, rest remaining time.

Hang in there with this one guys!

R1- 0-3:30

R2- 3:30-7:00

R3- 7:00-10:30

R4- 10:30-14:00

Record times for each round if possible.