CrossFit Inventive – CrossFit

Warm-up (No Measure)

Partner 40 cal assault bike (10 cals each/partner holds plank)

5 inchworm 1 push ups

1 lap Spiderman lunge

20 scorpions front/back

30 sec Glute stretch

30 sec Lower back hip flexor stretch

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WOD:

Metcon (Time)

Share workload With Partner to complete:

“Filthy Fifty”

50 Box jumps@20

50 Jumping pull ups

50 KBS @16kg

50 Body weight walking lunge steps

50 Knees to elbows

50 Push press @25kg

50 Ab mat frog sit ups

50 Wallball shots @6kg

50 Burpees

50 Double unders

“30 min cap”

* one partner working, one resting.

*Both partners use same weight throughout.