CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

High knees

Butt flicks

10 forward/lateral leg swings

5 Inchworm 2 push-ups

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins

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Strength:

Metcon (Time)

For time, In 4 even teams :

200 Cal Assault Bike @10 cals per person, rotation.

1Km run as team

2km Row @200m per person, rotation.

100 Wallball shots @10 per person, rotation.

500m Over head plate carry @20/10kg (each member has their own plate. Team must stop each time one is put down.

100 HRPU @5 per person, rotation.