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

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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.