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.
