CrossFit Inventive – CrossFit
Warm-up (No Measure)
Couch stretch 60 sec each side
Red banded warm-up
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kickers
leg swing forward/ Lateral
1 lap inchworm
1 lap spiderman lunge
20 scorpions F/B
30 sec lower back/Hip flexor stretch
30 sec glute stretch E/S
Front Squat (20 mins to establish 1RM Front squat )
Reach full depth and stand the bar to full extension.
Double-Unders (3 attempts only. )
Record highest attempt from 3.
1min Max Effort Burpees (AMRAP – Reps)
Have fun with this one! Partner counts your reps.
“No rep” if your partner isnt meeting the correct burpee standards.
Chest to ground, Stand to full extension, jump and clap.