CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

60 sec static wall squat

10 leg swings forward/lateral

1 lap inchworm 1 push up

1 lap spiderman lunge

20 scorpions front/back

30 sec lower back hip flexor stretch each side

30 sec Glute stretch each side

60 sec plank hold

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Set up for Helen:

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
24/16kg KBs

1000m Row (Time)

Max Effort 1000m Row

Metcon (No Measure)

Finish off with good roll out and or stretch to finish off tough week.