CrossFit Inventive – CrossFit

Warm-up

Carpark run

10 leg swings forward/lateral

30 sec calf stretch on uprights

2 rounds:

10 Cal ski

10 banded glute bridges

10 cal row

3 inchworm 1 push up

10 cal bike

10 plyo spiderman lunges

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Metcon (Time)

For time:

Teams of 3:

3000m Ski erg

1000mRun(together)

2000m Row

500m Run (together)

100 Cal Assault bike

300m Run (together)

40 minute cap

Teams of 2:

2000m Row

1000m Run

1500m Row

500m Run

60 Cal Assault bike

300m Run