CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 lap side skips

2 laps high knees

2 laps butt kicks

10 leg swings forward/Lateral

5 inchworm 3 push ups

30 sec spiderman lunge hold each side

30 sec Glute stretch each side

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Skills & Conditioning:

Metcon (No Measure)

Tabata 20/10

HS Hold

alternate with:

Hollow rocks

Metcon (Time)

10 mins to complete:

10-1 down by 1’s HSPU (any, kipping strict)

Metcon (No Measure)

15 min EMOM:

Min 1- 15 Overhead plate sit-ups @15/10kg

Min 2- Max effort Push ups in 30 sec

Min 3- 30 sec L-Ring Hold