CrossFit Inventive – CrossFit
Warm-up
3 rounds:
200m row (mod pace)
3rd drain run
60 sec couch stretch E/S
60 sec Ankle mobility E/S
2 min frog stretch E/S
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3 sets:
6 Goblet squats
6 Alt reverse KB lunges
3 Inchworms
10 scorpions
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Strength:
Back Squat (5 x 3 @85%)
Build up to 85% of your 1RM and complete 5 sets 3 reps 90 sec rest.
1000m Row (Time)
Max Effort 1000m Row