CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded Mobility
10 shuttle runs
4 lap bear crawls
10 leg swings forward/Lateral
10 inchworm 1 push up
20 scorpions front/back
Lower back/hip flexor stretch 30 sec each side
60 sec couch stretch each side
60 sec Glute stretch each side
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Core:
4 rounds:
30 sec L-ring holds
30 sec rest
30 sec Hollow rock hold
30 sec rest
Metcon (3 Rounds for reps)
3 Sets of each:
60 sec Max rep KBS@32/24kg
60 sec rest
60 sec Max rep Double unders
60 sec rest
Combine KBS & DU reps each set
**Try and go Unbroken on both movements
Metcon (No Measure)
10 Min EMOM:
ODD- 7 x Box jumps @ 32/24 inch
EVEN- 10 x HSPU (ANY)
**10 Box jumps if your scaling the height
