CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm uo

10 shuttle runs

4 lap side skips

2 laps high knees

2 laps butt kicks

10 leg swings forward & lateral

5 inchworm 1 push up

30 sec glute stretch each side

20 scorpions front/back

30 sec lower back/hip flexor stretch each side

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Strength:

Front Squat (20 mins to establish a safe 1Rm Front squat )

Double-Unders (3 attempts only including warm up)

1min Max Effort Burpees (AMRAP – Reps)

Have fun with this one. Partner counts your reps and can No rep you if your not meeting correct burpee standards. jump, clap above head, chest touches ground!

Go all out on this one. Try for 30 burpees.