CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kicks

4 laps bear crawls

10 leg swing forward/lateral

60 sec spiderman lunge hold

60 sec Glute stretch each side

20 scorpions front back

30 sec lower back/hip flexor stretch

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Metcon (No Measure)

Skills/Core:

3 rounds:

30 sec Hanging hollow hold

Rest 30 sec

30 sec Hollow rocks

Rest 30 sec

30 sec Hand stand Hold

Rest 30 sec

30 sec Strict Push-ups

Rest 60 Sec

Metcon (Time)

3 rounds for Quality Not Time of:

10 x HSPU

10 x DB Single Arm Bent Over Row @AHAP

Shouldn’t take more than 10 mins.

Metcon (Time)

3 Rounds for Time:

50 Double unders

25 KBS @32/24kg

8 min cap

*Move fast, Minimal breaks on this one.