CrossFit Inventive – CrossFit

Warm-up (No Measure)

Couch Stretch 60 sec each side

Glute Stretch 60 sec each side

Forward Fold 60 sec

Twisted Cross 30 sec each side

Puppy Dog Pose 30 sec each side

Wrist stretch F/B

————

Activation

20 Red banded pull-aparts

10 pass throughs

10 OHS

10 press

20 Halo Glute bridges

2 laps crab walks

2 laps monster walks

———

Barbel:

5 Power cleans

5 Thrusters

5 Push press

5 Hang power snatch

5 OHS/FS

5 Front squats

———-

1 round, 3 reps of each movement with WOD weight.

Metcon (Time)

“20 Questions”

For Time:

20 Power Cleans

20 Thrusters

20 Push Press

20 Hang Power Snatches

20 Overhead Squats

20 Front Squats

Rx – 40/30kg

*On the Minute – 5 Burpees

* Start 0:00 with 5 Burpees
Scale weight as needed.

Double up on Front squat if you cannot overhead squat or use a PVC pipe to OHS.

Or back squat if you can put the bar on your shortly correctly.