CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
4 laps side skips
High knees
Butt flicks
10 forward/lateral leg swings
5 Inchworm 2 push-ups
20 scorpions
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
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Strength:
Metcon (Weight)
4 Sets:
10 Strict Bent Over Row
Into max effort Strict Pull-ups
90 sec rest in between sets.
Dont go heavy on bent over row! Go slow & strict, no kip through lower back!
Metcon (Time)
10 rounds:
200m sprint
5 HSPU
5 Push press @40/25kg
