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