CrossFit Inventive – CrossFit

Warm-up

Frog stretch 2 mins

Ankle mobility 1 min each side (use heavy KB)

10 x SLDL to Squat

10 x Squat to Thoracic Rotations

40 Calf pumps

10 x Scap pulls

10 x HRPU down slow/up fast

With partner complete assisted:

20m Green banded high knees

20m Green banded reverse strides

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Metcon (No Measure)

“Strong Man”

Pull/Push

15 mins to build to a heavy reverse sled pull.

After each effort complete 1 x 10m plate push @20/15kg

Metcon (AMRAP – Rounds and Reps)

10 minute amrap of:

3/2 Muscle ups (ring or bar)

6 Alt DB Squat snatch

45 Double unders

*Try banded muscle up/C2B/Kipping

* Choose own weight on the DB squat snatch

* Scale Squat snatch to power snatch

* Double amount of singles