CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 min row

1 min bike

10 leg swings/forward lateral

5 inchworm 1 push up

30 sec spiderman lunge hold

30 sec glute stretch E/S

30 sec calf stretch E/S

40 calf pumps



slam ball

hollow rock hold


1000m Row (Time)

Max Effort 1000m Row
Go fo your fastest time, Dont hold back!

Make sure to record your time as soon as you recover!

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
3 attempts only.

Score your best attempt.

1min Max Effort Burpees (AMRAP – Reps)

Partner up and count each others reps. make sure to NO REP your partner if their chest doesn’t make contact with the ground. If they do not jump and clap above the head and if they are not upright when clapping.

Have fun with this!