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.