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.
