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