CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B

30 Sec Lower/Back Hipflexor E/.S

30 Sec Glute E/S

30 Sec Calf E/S

40 Calf Pumps

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Activation

20 Banded SLDL

20 Halo Glute bridges

5 Inchworm 1 Push-up

10 Alternating Plyo spiderman lunges

200m Run

10 Box Jumps

Metcon (Time)

For Time:

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.

SUBS:

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.