CrossFit Inventive – CrossFit

Warm-up (No Measure)

With a partner:

3 rounds:

R1) 100 run around cone, make sure to go around the 3rd drain. NOT ON IT.

Partner 2 hold plank P1 runs then reverse

R 2) Partner 1 runs while partner 2 does a static squat hold, reverse.

R 3)

Partnre 1 runs while P2 holds a hollow rock hold, reverse.


60 sec calf stretch each side.

Coach, chose a hamstring stretch to perform each side.


Team up.

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP

Teams of 3, share workload evenly:

2000m Row/Ski-erg

500m run together

100 Abmat sit-ups

* Work hard on each effort. Split the workload evenly on the rower and Abmat sit-ups.

* Only 1 Abmat between teams.

* Must start the run together, first person back can start the sit ups.

* Your choice between rower or Ski erg, you cannot change mid workout!