CrossFit Inventive – CrossFit

Warm-up

Post Thursday stretch:

60 sec couch stretch each side

60 sec lower back/hip flexor each side

———

2 laps walking single leg deadlift

2 laps high knee running

2 laps butt kicks

2 laps side skips

1 lap single leg broad jumps

1 lap double leg broad jumps

(land with bent knees on broad jumps)

——-

10 inchworm + 5 push-ups on each one! (yes 50 pus-ups)

——-

Warm-up (No Measure)

10 min EMOM:

ODD- 10 Empty bar bent over rows

EVEN- 10 Empty bar strict press

(2 second pause at sternum on bent over row)

*Don’t drop empty bars on floor

Metcon (Time)

For time:

2 rounds:

8 hang power clean @70/45kg

8 lateral bar Burpees

immediately into:

2 rounds:

8 hang power clean @60/35kg

8 lateral bar burpees

immediately into:

2 rounds:

8 hang power cleans @50/25kg

8 lateral bar burpees

(15 min cap)