CrossFit Inventive – CrossFit

Warm-up

20 scorpions front/back

30 sec lower back/hipflexor

90 sec frog stretch

30 sec couch stretch each side

30 sec banded ankle mobility each side

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2 laps banded crab walks + 20 glute bridges

500/350m row

(Bigger groups split up and do one then the other)

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Front Squat (15-20 mins to establish 1RM)

1000m Row (Time)

Max Effort 1000m Row
Set the rowers to count back from 1000m so we get a true reading.

Hit RX when you put your times in Wodify!