CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded Mobility
Red banded mobility
200m run carpark
5 inchworm 1 push up
30 sec spiderman lunge hold
30 sec Glute stretch E/S
20 scorpions front/back
30 sec lower back/hipflexor stretch
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Metcon (No Measure)
20 minute EMOM:
min 1- 30 sec sprint rower for max metres
min 2- 14 x DB snatch 7 left/7 right side@22.5/15kg
min 3- 30 sec assault bike cals @75/60RPM
Min 4- 25 x air squats
Try keep constant paces throughout the row and bike. They are not rest stations.
Metcon (No Measure)
Core work:
8 min emom:
ODD: 30 sec L-ring holds
EVEN: 30 sec Over head plate sit ups @15/10kg
