CrossFit Inventive – CrossFit
Warm-up (No Measure)
90 sec row
90 sec bike
90 sec squat hold (not on wall)
5 inchworm 2 push ups
60 sec spiderman lunge hold
20 scorpions front back
lower back hip flexor stretch
Glute stretch 30 sec each side
—————————-
Metcon (Time)
In even team of 3-4 share the workload throughout to complete:
5K Row
100 Burpee
100 cal Assault bike
***100 burpees has to be complete while the row is on. only one person doing burpees at a time. Cant start the assault bike until the row and burpees are complete.
40 min cap
