CrossFit Inventive – CrossFit
Warm-up
10 Leg swings F/L
30 Calf Pumps
100m Run
10 Air Squats
500m Bike
10 Hollow Rocks
50m Run
200m Ski Erg
—
Pigeon 1 min e.s
Spiderman 30s e.s
Puppy Dog L&R 30s each
Twisted Cross 30s
—-
3 Rounds:
5 Strict T2B/Knee Raises
8 Each Side: Single Arm KB Thrusters
10 Banded Lat Pull-Downs (two hands)
—
Metcon (Calories)
4 Minutes On – 1 Minute Off x 2 Sets of each:
1.
50 Wallballs @9/6kgs
Max Calorie Bike in remaining time.
2.
400/300m Run
Max Calorie Row In remaining time.
3.
50 Toes To Bar
Max Calorie Ski Erg in remaining time.
