CrossFit Inventive – CrossFit

Warm-up

1 x carpark run

10 leg swings/forward lateral

5 inchworm 1 push-up

30 sec spiderman lunge hold E/S

30 sec Glute stretch each side

20 scorpions Front/back

30 sec lower back hip flexor each side

3 rounds

10 air squats

10 abmat sit-ups

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Set up for squat & WOD

Metcon (No Measure)

28 Minute EMOM : (7 sets)

Min 1- 15/10 cal Bike erg/Assault bike

Min 2- 5 Back Squats (choose own weight)

Min 3- 20/14 cal row or no more than 45 sec

Min 4- 10 Alternating DB Box step ups wit 2 x15/7.5kg

@24/20 inch box

Establish squat weights before start, try share with someone doing the same weight.