CrossFit Inventive – CrossFit

Warm-up

Seated Hamstring 60 sec

Frog Stretch 60 sec

Couch Stretch 30 sec each side

Spiderman Lunge 30 sec each side

20 Red banded Pull aparts

10 Pass Throughs

400m Row/Ski/Run 800m Bike erg

10 Forward Lunges

10 Reverse Lunges

400m Row/Ski/Run 800m Bike erg

Metcon (Time)

For Time:

2000/1500m Row

100 Alternating Lunges

2000/1500m Row
MODIFICATIONS

Step back Lunges

Reduce reps if totally necessary.

Bike erg:

4000m/3000m

1600/1200m Run

Ski erg: Same as Row.

Metcon (No Measure)

This piece is an extra

NOT FOR TIME/FOR QUALITY

“MIDLINE”

10-9-8-7-6-5-4-3-2-1

Hollow rocks

V-Sits

Crunches