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