CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Metcon (Time)

For Time:

In teams of two, perform three sets each for time of:

Row 500 Meters

*1 works 1 rest. Reset back to 0m each time.

5 mins rest

*score total time takes both to finish.

Then:

Metcon (Time)

For Time:

In teams of two, perform three sets each for time of:

40 cal assault bike

same system as row.

5 mins rest

Then:

Metcon (Time)

For time:

In teams of two, perform three sets each for time of:

20 wallball shots @9/6kg

FINISHED!!