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
