CrossFit Inventive – CrossFit
Warm-up
Frog stretch 90 sec
Couch stretch 60 sec E/S
20 scorpions Fornt/back
30 sec Lower back/Hip flexor E/S
30 sec Wrist/Forearm stretch
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3 rounds:
6 DB Goblet squats
6 DB Power snatch
6 Lateral Jumps Over DB
(mod weight)
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STRENGTH:
Back Squat (Percentage Sets)
2 sets @70% x 3 reps
2 Sets @80% x 2 reps
3 Sets @90% x 1 Reps
Take 90 seconds rest between working sets only.
*Record last 3 single reps weight.
Metcon (AMRAP – Rounds and Reps)
12 Minute amrap:
12 Alternating Dumbbell Snatch @1×22.5/15kg
5 Burpee Box Jumps
*Add 1 extra rep to the Burpee Box Jumps each round.