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
