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*