CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Wrist 0:30 e/s
Twisted Cross 0:30 e/s
Calf 0:20 e/s
30 Calf Pumps
———
P1.
Row steady pace
P2.
10 Barbell Good Mornings
10 Wrist Rotations
5 Power Cleans
——-
Metcon (Time)
For Time:
3,000m Row
Directly Into….
100 Power Cleans 60/40kg
100 Syncro Bar Facing Burpees
Share workload on Rower & Power Cleans as evenly as possible.
100 Syncro Bar Facing Burpees must be done together & at the same time!
If one stops to rest, you both stop.