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
