CrossFit Inventive – CrossFit

Warm-up

Frog stretch 60 sec

Couch stretch 60 sec E/S

3 rounds:

100m run

5 Wall facing squats

3 inchworm 1 push-up

5 scap pulls

5 kipping swings

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4 laps banded crab walks

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Strength:

Back Squat (20 mins to establish 1RM)

NO more than 20 mins to establish a Safe 1RM.

Helen (Time)

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