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

====================

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.