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