CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

4 laps bear crawl + 5 HRPU each end

10 leg swings forward & lateral

1 lap spiderman lunge

10 wall squats (keep feet close to wall)

50 red banded pull aparts. (make them hard!)

60 sec couch stretch each leg

Metcon (Time)

In two even teams, complete 3 sets each of:

30 Calorie Row

30 Burpees

30 Wallball 5kg

30 Calorie Assault bike

Teams get one rower and one Wall Ball. Teams establish an order and line up behind their rower, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their 30 reps of each movement.