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