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

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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