CrossFit Inventive – CrossFit
Hamstring box stretch 2 mins
1 lap inchworm
10 forward/lateral leg swings
hip flexor & Lower back stretch
Strict Pull-ups (3 Sets 5 Reps minimum (90m sec rest))
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
1000m Row (Time)
Max Effort 1000m Row
In teams of two work through 200 slamball as quickly & efficiently as possible.