CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

4 laps bear crawls

leg swing forward & lateral

5 inch worm 1 push up

lap spiderman lunge

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

100 Double Unders (Time)

For time:

100 DU’s

Metcon (Time)

4 Rounds:

20 x Hollow rocks

10 x Ring dips

For quality!

8 mins

Metcon (Time)

For time:

50 x HSPU’s

10 min cap

1000m Row (Time)

Max Effort 1000m Row