CrossFit Inventive – CrossFit

Warm-up

Cycle through:

30 sec twisted cross each side

30 sec puppy dog pose

——–

30 red banded pull-aparts

30 Alt Shoulder taps

——–

2 rounds:

4 ring rows

5 kipping swings

6 air squats

8 split lunge jumps

——–

Metcon (No Measure)

Skills & Clean

On every 1:30 x 7 Sets:

5 Toes to bar

3 Bar Muscle ups

2 Squat clean

*Clean can be drop reset

* Same weight for all sets.

Metcon (AMRAP – Rounds)

Partner WOD

12 Min AMRAP:

10 x Dumbbell Hang Split Snatch @1.22.5/15kg

8 Box Jump overs @24/20inch

1 Rope Climb

Partner A completes a full round while partner B rest.

Record completed rounds between you and your partner.