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)
