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

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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