CrossFit Inventive – CrossFit
Warm-up
60 sec hammy stretch on upright
30 sec lower back stretch E/S
20 x red banded pull aparts
10 pass throughs
10 OHS
3 sets:
8 KBS
4 KB-thrusters E/S
4 KB Push press E/S
————
Dumbbell Bent Over Row (4 x 15 each side @ same weight)
Metcon (3 Rounds for time)
10 Cal Assault Bike
10 KB Thrusters
10 Muscle Up
10 DB Alt Power Snatch
10 Muscle Up
Rest 3:00 Between each round
MUP can be ring or bar, scale to C2B, pull-ups, strict pull-ups.
*KB thrusters @2 x 16/12kg
*DB snatch @22.5/15kg
