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.
