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.
