CrossFit Inventive – CrossFit
Warm-up
Couch Stretch x 60-90 E/S
Wall Slides x 10 slow reps
Calf Stretch x 60 E/S
50 calf pumps
30 sec wrist stretch
40 alternating shoulder taps
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15 Air Squats
100m Run
Bear Crawl 10m forward
Bear Crawl 10m steps backward
100m Run
Air Squats x 15
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3 x 20 on 20 Off
Handstand hold on wall
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Metcon (4 Rounds for time)
Every 7 mins, for 27 minutes (4 sets) :
70 Double unders
12 Kipping Handstand Push-Ups or L-Seated DB Presses
300m run or 20/12 cal assault bike
12 Strict underhand grip Pull-ups
