CrossFit Inventive – CrossFit
Warm-up
P1
Plank Hold 1 Min
P2
Row 1 Min
(Swap)
—
Lower Back/Hipflexor 30s e.s
Twisted Cross 30s e.s
Spiderman 30 e.s
Samson + Tricep 30s e.s
30s Calf e.s
30 Calf Pumps
—
6 Minutes on movement prep with partner
—
1-time exercise (Time)
2 Rounds For Time:
1,000m Row
400m Farmers Carry 22.5/15kgs
30 Devils Press 22.5/15kgs
20 Ring Dips
200 Double-unders
* Share Workload as evenly as possible throughout.
* Farmers Carries have to walking, no running with the DB’s!
1,000, Row
– 2500m Bike
– 1,000m Ski
200 Double-unders
– 175 Singles each
