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