CrossFit Inventive – CrossFit
Warm-up (No Measure)
1x car park run
60 sec couch stretch each side
Green banded mobility
Red banded warm up
5 inchworm 1 push up
30 sec spiderman lunge hold E/S
30 sec Glute stretch E/S
30 sec lower back/hip-flexor E/S
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3 rounds as a group:
30 sec handstand hold
15 sec rest
30 sec Hollow rock hold
15 sec rest
Metcon (No Measure)
Last week of this combo!
8 MIN EMOM:
ODD: 4 x strict pull-ups
EVEN: 4 x Ring dips
Metcon (Time)
21-15-9
DB snatch @22.5/15kg
T2B
50 x Double unders after each round.
10 min cap
60 second Max effort Row (Distance)
For total distance
Males aim for 300-350m
Females aim for 250-300m
