CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded mobility

2 laps bear crawl + 5 HRPU each end

10 leg swings forward & lateral

1 lap spiderman lunge

10 wall squats (keep feet close to wall)

50 red banded pull aparts. (make them hard!)

60 sec couch stretch each leg

Helen (Time)

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

1000m Row (Time)

Max Effort 1000m Row