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.
