CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
10 shuttle runs
5 inchworm 3 pushups
60 sec spiderman lunge hold
60 sec glute stretch each side
20 scorpions
30 sec lower back/hipflexor st
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CORE:
3 x 45 sec L ring holds
45 sec rest between sets
Then:
3 x 30 sec L hang (pull up bars)
30 sec rest between sets.
Metcon (No Measure)
15 min EMOM:
Min 1- 12/10 cal row
Min 2- 25 air squats (make depth)
Min 3- 30 sec max effort ring dips
Squat arse to wallball if your hip crease isn’t breaking parallel. No Harry half reps!
500m Row (Time)
Max Effort 500m Row
Give this 100%
Guys aim to hold minimum 140/500m pace
Ladies aim to hold min
150/500m pace
