CrossFit Inventive – CrossFit

Warm-up

Frog stretch 90 sec

Couch stretch 60 sec

Lower back hip flexor 60 sec E/S

30 sec wrist/forearm E/S

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2 rounds:

150m Row/Ski

5 wall squats

3 inchworm 1 push up

20 scorpions front only

20 Alt shoulder taps

10 Hollow rocks

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Clean (20 mins to establish your 1RM)

To establish your biggest weight we should be aiming to squats clean. If you cannot squat clean, record Power Clean in your comment box.

1000m Row (Time)

Max Effort 1000m Row