CrossFit Inventive – CrossFit
Warm-up
Green banded shoulder mobility stretches
30 red banded pull-aparts
20 pass throughs
3 rounds: (mod weight)
8 Dumbbell Alt snatch
5 HRPU
8 Dumbbell Alt C&J
3 inchworm no push-up
Running drills:
2 laps high knees
2 laps butt kicks
2 laps side skips
2 laps high knee pulls
2 laps quad pulls
2 laps open/close gate
40 calf pumps
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Go through Ground to overhead barbell movements
Metcon (8 Rounds for time)
Every 4 mins for 32 minutes complete: (8 sets)
200m Run
8 Ground to over head 60/40
10 Lateral bar burpee
Record time each round if you wish.
