CrossFit Inventive – CrossFit
Warm-up
Cycle through:
30 green banded SLDL
3 x 10 eachway
10 x Ring rows
10 x Tempo push-ups down normal/up fast
10 x Wall squats
20 x Hollow rocks
————–
Dumbbell Bent Over Row (4 x 10 Single Arm Dumbbell Row (each side))
Accessory Strength:
Complete 1 light warm-up set then do 4 sets of 10 reps each arm at the same weight.
90 rest between sets.
Metcon (No Measure)
ON Every 2 MINS:
1- 10 x Burpee Pull-ups
2- 20 x Box Jumps
3- 30 Wallball shots @9/6kg
x 3 Sets.
*Scale Burpee pull-up to 15 burpee 2 target.
