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.
