CrossFit Inventive – CrossFit

Warm-up

60 sec row/ski

1 car park run

20 leg swings forward lateral

5 inch worm 1 push -up

30 sec spiderman lunge hold each side

30 sec glute stretch each side

20 scorpions F/B

30 sec lower back hipflexor each side

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10 scap pulls

10 kipping swings

40 calf pumps

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Tabata: 8 rounds 20/10 alternate:

double unders/practice

Hollow hang from pull-up bars

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WOD set up:

warm-up on T2B and Muscle ups, scale to banded,box jumping or C2B

Metcon (AMRAP – Rounds and Reps)

20 minute amrap:

100 double unders

50 wallballs @9/6kg

400m Run

30 alt DB snatch@22.5/15kg

20 T2B

10 Bar muscle ups

*replace run for 40 cal row/ski of need be.