CrossFit Inventive – CrossFit
Warm-up
Wrist Stretch x 30 seconds
Assault Bike x 30 seconds
Plank x 30 seconds
Row x 30 seconds
Double leg Glute Bridges x 30 seconds
Handstand hold x 30 seconds
Scorpions x 30 seconds
Calf pumps x 30 seconds
*work through the list making sure you do a true 30 sec of each.
Metcon (2 Rounds for reps)
24 min Running clock:(2 sets) for max calories/reps of:
2 Mins of Rowing for calories
60 rest
2 Mins of Burpee Box Jump-Overs 24/20inch
60 rest
2 Mins of Assault Bike for calories
60 rest
2 Mins of HSPU
60 rest
*Score total reps each set.