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!
