CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm up

60 sec row

60 sec bike

60 sec plank

2 laps bear crawls

1 lap inchworm

1 lasp spiderman lunge

20 sorpions front back

Lower back hipflexor stretch

Glute stretch

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Metcon (No Measure)

10 mins on rope climb technique

Metcon (Time)

In even teams complete:

100 cal Assault bike

20 rope climbs

70 cal asaault bike

20 rope climbs

50 cal Assault bike

20 Rope climbs