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