CrossFit Inventive – CrossFit

Warm-up

200m Run

10 Leg swings F/L

5 Inchworm 1 Push up

Spiderman 0:30 e/s

Twisted Cross 0:30 e/s

Calf 0:30 e/s

30 Calf Pumps

—–

1 Round:

5 Pul-ups/Ring Rows

10 Push-ups

15 Air Squats

Metcon (Time)

“MURPH”

1 Mile Run (1600m)

Then: 5 Rounds of:

20 Pull-ups

40 Push-ups

60 Air Squats

The: 1 Mile Run

*Using a 10kg weighted Vest (if you wish)

*As performed at the 2016 CrossFit Games, Event 5.
With a partner complete the 1 mile run together.

Share the workload as evenly as possible throughout the 5 Rounds before completing the last 1 Mile run together.

*If your not running, use a machine until your partner returns or complete the distance on a rower, bikes double the distance.

ASK COACH REGARDING FURTHER SUBS.