CrossFit Inventive – CrossFit
Warm-up
BANDED SHOULDER MOBILITY
CALF STRETCH ON UPRIGHT 0:30 E/S
STATIC SQUAT/KNEES OUT 0:30
SPIDERMAN LUNGE HOLD 0:30 E/S
WRIST 0:30
30 CALF PUMPS
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20 BANDED PULL APARTS
10 PASS THROUGHS
10 OHS
5 INCHWORM 1 PUSH UP
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3 ROUNDS:
– 30 DOUBLE-UNDERS/SINGLES
– 5 EMPTY BARBELL OHS/FRONT SQUATS
– 5 EMPTY BARBELL HANG POWER SNATCH
– 10 EMPTY BAR BENT OVER ROWS
– 10/5 CAL MACHINE/MODERATE
Metcon (Time)
METCON
For Time:
50 Double-unders
30 Overhead Squats 35/25kg
50 Double-unders
30 Cal Row
50 Double Unders
30 Lateral Burpee Over Rower
50 Double-unders
30 Hang Power Snatch 35/25kg
50 Double-unders
30 Cal Row
– All machine cals are the same for Male & Females
– If your not on a rower, you must do lateral bar Burpees in place of Lateral Burpees over the rower.
– Scale OHS to Front Squat or scale weight as needed.
– 75 Singles for 50 Double-unders
