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