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.