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
———-
Activation
20/15 cal machine
5 inchworm 1 push-up
15 Red banded press E/S
20/15 cal machine
———
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
