CrossFit Inventive – CrossFit

Inventive Sat Warm up (No Measure)

@ warm up pace:

Partner 30 cal bike

Partner 30 cal row

Together:

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt flicks

2 laps alt walking lunges

2 laps duck walk

2 laps bear crawl

2 laps crab walk

Balance drills:

60 sec E/S single leg static leg raise hold

2 laps single leg DL walks

2 laps leg ploy jumps (stick landing)

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Metcon (Calories)

5 Mins Max cals

Assault bike

Share workload @10 cals per person until 5 minutes is up.

2 Min Rest

Metcon (Calories)

5 Mins Max cals

Rower

Share workload @15 cals per person until 5 minutes is up.

Rest 2 Mins

Metcon (AMRAP – Rounds and Reps)

For time:

10 Min AMRAP of:

5 Pull ups

10 Ab mat sit ups

15 KBS @24/16kg

Partner A) completes 1 full round

Partner B) rest

Rest 2 Mins

Metcon (Time)

As quick as possible complete:

100 slam balls for time @12/9kg in reps of 10 each.

DONE!