CrossFit Inventive – CrossFit

Warm-up (No Measure)

15 internal/external rotations

30 nose bridges

20 pass throughs

2 rounds

200m run

5 ring rows

3 inch worm 1 push up

6 plyometric spiderman lunges

10 scorpions

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100 Hollow rocks (4 min cap)

Ring Dips (6 MIN EMOM x 5 reps)

If its your first week do 3-4 reps max each minute.

Metcon (5 Rounds for reps)

5 sets of:

15/10 Cal Row

Max rep T2B

2 mins rest

*NO REST after row, get straight onto T2B