CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded internal/External rotation
30 nosed bridges
60 sec Row
60 sec bike
60 sec plank
60 sec Handstand hold
30 sec spiderman lunge hold
30 sec glute stretchE/S
30 sec hammy stretch E/S
40 calf pumps
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Max Height Box Jump (Distance)
10 mins to establish.
This week will be from a seated positon.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
First to finish are on the rower for cal sprint test.
25 Calorie Row (Time)
For time:
25 Calorie Row
Ladies/Teens do 25 cal.
Give this 100%.
Good time for this would be sub 90 seconds.
50 Cal Row (Time)
Men complete 50 Cal row.
Sub 2 mins is your goal.
