CrossFit Inventive – CrossFit
Warm-up
Glute stretch 30sec E/S
Spiderman lunge hold 30sec E/S
Twisted Cross 30sec E/S
Puppy dog pose 60sec
Activation:
With a red band
10 pass throughs
10 pull aparts
10 OHS
10 banded press E/S
10 OH banded ALT lunge
Metcon (Time)
“HANN”
100ft Handstand Walk
100 ft DB Lunge 2x 22.5/15kg
6 Ring Muscle Up
100ft Handstand Walk
100 ft DB Lunge 2x 22.5/15kg
4 Ring Muscle Up
100ft Handstand Walk
100 ft DB Lunge 2x 22.5/15kg
3 Ring Muscle Up
15min CAP
SCALED:
200ft Bear crawl
100 ft DB Lunge 2x 15/10kg
6 BMU or 12 Pull up (any kind)
200ft Bear crawl
100 ft DB Lunge 2x 15/10kg
4 BMU or 8 Pull up (any kind)
200ft Bear crawl
100 ft DB Lunge 2x 15/10kg
3 BMU or 6 Pull up (any kind)
15min CAP
*100ft = 15m
This WOD was created for Hannah Clarke for these reasons…
The Handstands represent her perfect handstand walks “There is no prettier handstand walker than you”
The DB Lunge was a given as she could go unbroken if she had to for 24hrs!
The RMU she fort hard for as she did her beautiful babies. The numbers represent her childrens ages 6, 4 & 3
RIP
