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.