CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec row

60 sec bike

60 sec wall squat

Tabata plank & hollow rocks

5 inchworm 1 push up

30 sec Spider-Man lunge hold

20 scorpions F/B

30 sec lower back hip flexor

30 sec glute stretch


Metcon (Calories)

Challenge 1:

In three even teams complete: max cals in 10 mins in lots of 10/15 cals per person. Every team member must give 100%.

Score total cals.

REST 2 mins then:

Metcon (AMRAP – Reps)

Team Challenge 2:

10 min Amrap:

Complete max Cals on the Rower in lots of 20-15 cals per person. Team member that gets off the rower must perform as many KBS as possible while next person rows. Follow this system until the 10 mins is up.

Score for total cals and KBS combined as reps.

Rest 2 mins then:

Metcon (AMRAP – Reps)

Team challenge 3:

As many reps as possible of Partner Deadlift and bar facing burpee in sync in lots of 5 of both.

Weight for Deadlift is 60kg.

Score total reps.