CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec Row
60 sec Bike
60 sec shuttle runs
60 sec squat hold
1 lap spiderman lunge
2 laps bear crawl
2 laps crab walk
2 laps calf raise walks
20 scorpions front back
30 sec lower back hip flexor stretch
30 sec glute stretch
2 rounds
30 sec plank
15 sec rest:
30 sec Hollow rocks
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Metcon (3 Rounds for time)
3 x max effort Hanging Knee raise.
60 sec rest between each round.
This one is a bout building forearm/grip strength. Hang on for as long as possible each round.
Metcon (Distance)
ROW
5 rounds of 40 sec on 20 sec off for 5 rounds.
For Max meters
Metcon (AMRAP – Reps)
5 Mins to establish max reps increasing by 1 rep per round of each movement:
Strict pull-ups
HSPU
1-1,2-2,3-3 etc.
Metcon (Time)
Sprint WOD:
20 Cal assault bike
25 KBS@32/24kg
30 Pull ups
