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.
