CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

10 leg swings F/L

1 lap spiderman luge

1 laps inchworm

20 scorpions F/B

30 sec lower/back Hip flexor stretch

30 sec Glute stretch

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Partner: Tabata plank & slamball @12/9. Partne A. Planks while partner B. does slam ball

Metcon (Time)

3 rounds for time of

“Beefed up partner Hellen”:

400m run together

42 KBS @24/16

24 Pull ups

15 min cap

Rest 3 mins:

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

Partner A completes a full round while partner B rests.

6 KBS @24/16

9 x Push ups

15 x Air squats