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.
