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.