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