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