CrossFit Inventive – CrossFit
Warm-up
3 Sets of:
Assault Bike x 30 seconds
15 rest
Alt shoulder taps x 30 seconds
15 rest
Banded Good Mornings x 30 seconds
15 rest
Micro banded short jumps x 30 seconds
15 rest
Then stretch:
30 sec lower back/hip flexor each side
30 sec glute each side
30 sec Spiderman lunge hold each side
30 sec calf each side
40 calf pumps
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WOD BRIEF
Metcon (Time)
For time:
1000m Run (together)
1000m Row
50 AlT Dumbbell snatch @1×22.5/15kg
50 Push-ups
50 Box Jump Overs
1000m Row
1000m Run (together)
(30 Minute Cap)
**Share workload throughout
