CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 min row

1 min bike

1 min wall squat

1 min plank

3 rounds

5 ring rows

5 hanging strict knee raises

5 strict push ups

20 scorpions front/back

30 sec lower/back hip flexor stretch

30 sec hammy stretch E/S

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Accessory strength:

Bent Over Row (4 x 10 reps super set with Dumbell 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 (No Measure)

Core & Conditioning EMOM

16 min EMOM: 4 sets

1- 30 sec max cal bike

2- 20 Amat sit ups

4- 30 sec max cal row

5- 30 sec L-ring hold