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
————————-
2 laps banded crab walks + 20 glute bridges
500/350m row
(Bigger groups split up and do one then the other)
————————-
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!
