CrossFit Inventive – CrossFit

Warm-up

spiderman lunge hold 30 sec E/S

Glute stretch 30 sec E/S

Lower Back/Hipflexor 30 Sec E/S

Twisted Cross 30 Sec E/S

wrist stretches 30 sec each

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Activation

20/15 cal machine

5 inchworm 1 push-up

15 Red banded press E/S

20/15 cal machine

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Empty barbell:

Go Over Split Jerk

Split Jerk (8 min emom x 2 reps)

Build over the 8 sets or build when each lift is efficient enough to build. Focus on technique.

Metcon (Time)

For Time:

40 Alternating Dumbbell Snatch 22.5/15

30 Strict Push-ups

40/30 Calorie Machine

15 D-Ball Over Shoulder @AHAP

Rest 1 Minute

15 D-Ball Over Shoulder @AHAP

40/30 Calorie Machine

30 Strict Push-ups

40 Alternating Dumbbell Snatch 22.5/15