CrossFit Inventive – CrossFit
Warm-up (No Measure)
red band warm-up
60sec row
60sec bike
60sec shuttle run
60sec plank
60sec wall squat
4 laps bear crawl
2 laps crab walk
5 inchworms + 5 pushups
30sec spiderman lunge hold e/s
20 scorpions f/b
30sec lower back hip flexer stretch
30sec glute stretch e/s
———————————
Metcon (AMRAP – Rounds and Reps)
35min AMRAP
teams of 3
50cal row
100 wallball abmat sit-up
150 S2O 35/25kg
200 wall balls 9/6kg
50cal bike
*share workload throughout*