CrossFit Inventive – CrossFit
Warm-up
20 Scorpions Front/Back
1 Lap inchworm 1 push-up
1 Lap Spiderman Lunge
30 Red Banded Pull Aparts
10 Push-ups
10 Scap Pulls
10 K2E/Kipping Knee Raises
60 Second Plank Hold
Metcon (Time)
For Time- In Pairs:
200 Deadlifts @90/70kg
200 T2B
200 Push-ups
*1 Partner Work, While other Partner completes 15 Cals on the Rower then switch.
* Each Team member must Reset the calories each time they get on the machine.
*No Reps can be performed until machine cals start!!!
Cals:
M/M Team 15 Cals Each
M/F Team 15/12 Cals Each
F/F 12 Cals Each
SUBS:
Deadlift:
Scale weight if need be.
T2B:
K2E
Kipping Knee raises
V-Ups
Abmat sit ups
Ring Rows
Push-ups:
Strict From Knees
Ring Rows
