CrossFit Inventive – CrossFit

Warm-up

Warm-up 10/7 cal Machine

3 inchworm 1 Push-up

5 Air Squats

10/7 Cal Machine

20 Sec Samson Stretch Each side

5 Light weighted Squats

10/7 Cal Machine

20 Calf Pumps

5 Single Leg Stiff Legged Deadlifts Each side.

10/7 Cal Machine

30 Red Banded Pull-aparts

10 Single Arm Banded Press Each side

Metcon (4 Rounds for time)

On the 5:00 x 6 Rounds:

12 Alternating Single DB Hang Squat Clean

400m Row/800m Bike Erg

100m Sandbag Run