CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
10 leg swing forward/lateral
5 inchworm 2 push ups
60 sec spiderman lunge hold each side
20 scorpions front/back
Lower/back hip flexor stretch 30 sec each side
Glute stretch 20 sec each side
Warm-up (No Measure)
10 shuttle runs
4 laps side skips
High knees
Butt flicks
10 forward/lateral leg swings
5 Inchworm 2 push-ups
20 scorpions
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
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Strength:
Skill: Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
10 Mins on Double under practice.
Advanced: warm up then 3 attempts @ max reps. Record best result from 3 attempts.
Metcon (No Measure)
Skills work
20 Min EMOM:
Min 1- 5 x Bar Muscle ups Or jumping box MUPS
Min 2- 20 x Wallball shots 9/5
Min 3- 200m “sprint”
Min 4- 10 Hollow rocks Or 30 sec Hollow hold
Min 5- 30 Sec HS Hold
