CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec couch stretch each side

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

20 scorpions front/back

Lower back/hip flexor stretch

……………………………….

Strength:

Metcon (No Measure)

16 min EMOM:

Min 1- 30 sec L-hang

Min 2- 30 sec hollow rocks

Min 3- 30 sec Ring dip hold (external rotation)

Min 4- 30 sec Handstand hold or ME HS walk

Assault Bike (Calories)

5 min Minute max effort

Rower (Distance)

5 minute Max effort

Metcon (AMRAP – Reps)

5 mins to complete:

HSPU

10-8-6-5-4-3-2-1

total 39 reps

*Try to get each round unbroken.