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.
Then:
60 sec calf stretch each side.
Coach, chose a hamstring stretch to perform each side.
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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!
