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
