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