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.