CrossFit Inventive – CrossFit
Warm-up
200m Run
10 Leg swings F/L
Calf 0:30 e/s
30 Calf Pumps
Spiderman 0:30 e/s
20 scorpions F/B
Lower Back/Hipflexor 0:30 e/s
———
2 Rounds:
15 Halo Glute Bridges
15 Banded Good Mornings
30 Alt Shoulder Taps
Metcon (Time)
1000m Run
2000m Row
150 Burpee Box Jump Over 24/20
2000m Row
1000m Run
Both 1000m Runs are together.
First partner back may start the 2000m Row.
Share workload on the rower and Burpee Box Jump Overs as evenly as possible.
