CrossFit Inventive – CrossFit
Warm-up (No Measure)
double carpark run
Red banded internal/external rotation
30 nose bridges
60 red banded lateral crab walks
1 lap inchworm
1 lap spiderman lunge
2 laps berar crawls
2 laps high knees
2 laps butt kicks
4 laps side skips
30 on 30 sec off hangining knee raises
Metcon (No Measure)
3 sets
L-ring holds
30 on 30 off
Metcon (Time)
For time:
30-20-10
Pistol squat
T2B
50 Cal Row (Time)
50 cal for Males or advanced females
30 cal Row (Time)
30 cal is for females/Teens or scaled.