CrossFit Inventive – CrossFit
Warm-up
60 sec couch stretch each side
3 sets
20 seconds Assault bike
20 sec plank hold
1 lap alternating lunges
5 walk squats
1 lap single leg broad jumps
Metcon (No Measure)
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 Assault bike @75/65 RPM
Station 3 – 30 sec plank + 30 sec V-ups
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)
Metcon (No Measure)
2 minutes On/2 minutes Off x 5 set (18 mins)
40 Double unders/80 singles
Remaining time:
Max Rep Rope Climbs
