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
