CrossFit Inventive – CrossFit

Warm-up (No Measure)

7 min GAME OR SHUTTLE RUNS

60 sec couch stretch each side

60 sec hammy stretch each side

30 sec lower back/hipflexor stretch

3 rounds:

10 Hollow rocks

8 HRPU

6 Russian KBS@16/12kg

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Metcon (No Measure)

16 MIN EMOM: 4 SETS

1 – 40 SEC PLANK HOLD

1 – 30 SEC MAX CAL BIKE

2 – 20 SLAM BALL @12/9KG

3 – 10 BOX JUMP OVERS @24/20INCH

Metcon (Time)

In Even Heat:

“Todays finisher”

1 rounds for time of:

500/350m Row

50 x KBS @24/16kg

This is a max effort 1 round attempt. Go out hard and hold on. Full range of movement KBS.