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.
