CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 x carpark runs
2 laps high knee runs
2 laps butt flicks
4 laps side skips
2 laps Bear crawls
10 Leg swings forward/lateral
Spiderman lunge hold
Glute stretch
Hammy stretch
Calf stretch
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Death by 10m Shuttle run up by 2’s from 6.
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Bent Over Row (4 sets 10 reps Super set with DB press)
4 sets 10 reps @AHAP
8 x DB Single arm strict press each side @AHAP
Keep correct form. No kipping in the bent over row. Slow and controlled movements.
Add Dumbbell weight into your comment box.
Metcon (4 Rounds for time)
Intervals:
4 rounds @max effort:
200/150m Row
7 Burpee Box jump overs
200m sprint