CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Couch stretch 1 min e/s

Twisted Cross 30 e/s

30 sec Puppy Dog pose (side/front/side)

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Activation

10 Red banded pull-aparts

10 Pass throughs

10 Press

10 air squats 1 sec pause in bottom of squat

10 Frog Hops

10 Scap-Pulls

3 Strict pull-ups/5 Ring Rows

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Running clock today. We need to set up for the entire workout before we start.

Letzz Go!!

Did Ivan Turn up?

Metcon (Time)

Running Clock

0:00-20:00 complete:

3 Rounds For Time:

50 Wallballs 9/6kg

25 Cal Row/Bike

10 Burpee Pull-ups

20 min cap

Rest 3 Mins into:
Subs:

Burpee Pull-ups:

Burpee jumping Pull-up as high as possible, Burpee into attempt kipping Pull-up.

10 Burpees/10 Ring Rows.

Metcon (Time)

For Time:

23:00-32:00 minutes (10 min cap)

30 Bar Facing Burpees

30 Hang Power Snatch 35/25kg

30 Bar Facing Burpees

***DO NOT DUMP WEIGHTS
Scale weight as needed.

If you cannot go over head, do hang power cleans.

Make sure to have at least technique plates on for BFB.