CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

leg swings forward lateral

10 inchworm 1 push up

30 sec spiderman lunge holds each side

20 scorpions front/back

60 sec couch st each side

60 sec Glute stretch each side

————————————-

Core:

3 sets:

30 sec L- ring sit

30 sec rest

30 sec Hollow hold

30 sec rest

30 Handstand hold

30 sec rest

9 mins

Metcon (AMRAP – Reps)

Increasing reps by 3’s in 5 mins:

3 x T2B

3 x KBS @24/16kg

6 x T2B

6 x KBS

etc

Rest 2 min then::

Metcon (AMRAP – Reps)

5 min AMRAP:

walk walks (Nose & Toes 2 wall)

Rest 2 mins into:

Metcon (Time)

As fast as possible- For time:

500m run

300m run

200m run

7 min cap

Metcon (Time)

For time:

50 x OH plate sit ups. @25/15kg