CrossFit Inventive – CrossFit
Warm-up (No Measure)
red banded mobility
10 shuttle runs
4 lap side skips
2 laps high knees
2 laps butt kicks
2 laps bear crawls
1 lap inchworm
1 lap spiderman lunge
20 scorpions front/back
30 sec lower back hip flexor stretch
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30 sec plank
30 sec superman hold
30 sec hollow hold
30 sec V-sits
Metcon (AMRAP – Reps)
2 minutes ME wall walk (Nose & Toes)
60 sec rest
2 minutes weighted box step ups @20/15kg or above.
60 sec rest
2 minutes Max rep ring rows
60 sec rest.
2 mins max cal assault bike
Score for total reps
Metcon (AMRAP – Reps)
Increasing reps by 2’s in 5 minutes
3 x T2B
3 x DB snatch 6
6 x T2B
6 x DB snatch 18
9 x T2b
9 x DB snatch 36
etc up by 3’s
12’s 60
15’s 90
Assaulte Bike (Time)
For time:
50 cal Assault bike