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.