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