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