CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
3 Rounds:
10 Scorpions F/B
10 Scap Push-ups
20s Squat Hold
Into 3 Rounds:
10 Banded Pull-aparts
10 Banded OHS
5 Frog Hops
———
Metcon (AMRAP – Rounds and Reps)
AMRAP 40:
15km Bike Erg
Partner 1 Completes 3 Rounds:
3 Burpees
6 Push-ups
9 Air Squats
Partner 2 is on the bike.
Keep rotating until 15Km is up.
If you get the 15k complete under the 40 mins, keep going round for round on the;
3 Burpees
6 Push-ups
9 Air Squats.
Score: Rounds + Reps of your (3-6-9)
