CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm up

10 shuttle runs

4 laps side skips

2 laps high kness

2 laps butt kicks

10 leg swings forward/lateral

5 inchworm 1 pushup

1 lap spiderman lunge

20 scorpions front back

30 sec lower back hip flexor stretch

30 sec glute stretch

60 sec plank hold

60 sec static squat hood on wall.

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Partner up for WOD

Metcon (AMRAP – Reps)

With Partner share workload throughout. One works while one rest.

Mins 0-5:00

Buy in- Complete as many burpees as possible. You cannot burpee at the same time as your partner. 1 works, 1 rests.

Mins 5:00-6:00

Rest

Then:

20 min AMRAP of the “50’s”

50 x Ring rows (hard)

50 x HRPU

50 x KBS @24/16kg

50 x Wallball @9/6kg

Reload back to the top.

Score for total reps in 20 mins and add the total reps of your 5 minute burpees in.