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!!
