CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

Frog 2:00

Couch 1:00 e/s

Activation

PVC

pass throughs x 10

pass arounds x 10 e/w

OHS x 10

Halo Glute Bridges x 20

Back Squat (5 sets Go E90 seconds x 3 Reps)

Working around 70%

Rep 1 – 3 Second Decent + 3 Second Pause in bottom

Rep 2 – 3 Second Pause in bottom

Rep 3 – Normal speed.

Metcon (Time)

4 Rounds:

10 Burpee Chest To Bar

20 Hang Power Snatch 35/25

30/21 Cal Bike Erg
SUBS

Burpee Chest To Bar:

– Burpee Chin Over Bar

– Burpee To target

Hang Power Snatch

– Reduce Weight

– ALt Dumbbell Power Snatch

30/21 Cal Bike:

– 30/21 Cal Row

– 22/16 Cal Assault Bike

– 22/16 Cal Ski erg