CrossFit Inventive – CrossFit
Warm-up (No Measure)
7 min GAME OR SHUTTLE RUNS
60 sec couch stretch each side
60 sec hammy stretch each side
30 sec lower back/hipflexor stretch
3 rounds:
10 Hollow rocks
8 HRPU
6 Russian KBS@16/12kg
————————
Metcon (No Measure)
16 MIN EMOM: 4 SETS
1 – 40 SEC PLANK HOLD
1 – 30 SEC MAX CAL BIKE
2 – 20 SLAM BALL @12/9KG
3 – 10 BOX JUMP OVERS @24/20INCH
Metcon (Time)
In Even Heat:
“Todays finisher”
1 rounds for time of:
500/350m Row
50 x KBS @24/16kg
This is a max effort 1 round attempt. Go out hard and hold on. Full range of movement KBS.
