CrossFit Inventive – CrossFit
20 Scorpions F/B
30 Sec Lower/Back Hipflexor E/.S
30 Sec Glute E/S
30 Sec Calf E/S
40 Calf Pumps
20 Banded SLDL
20 Halo Glute bridges
5 Inchworm 1 Push-up
10 Alternating Plyo spiderman lunges
10 Box Jumps
1600m Run, 50 Box Jumps, 50 Deadlifts
800m Run 40 Box Jumps, 40 Deadlifts
400m Run, 30 Box Jumps, 30 Deadlifts
200m Run, 20 Box Jumps, 20 Deadlifts
Box – 24/20 inch
Barbell – 85/60kg
Runs must be completed together, no box jumps can start until both partners are back in the gym next to the box. Share all box jump & Deadlift reps as evenly as possible.
Double distance on Bike Erg if you cannot run. This is only an option if you are carrying an injury that prevents you from running.
Scale box jump height or alternate step ups
Scale Deadlift weight as needed but go with a partner using the same weight as you. Only one barbell between each team to save floor space.