CrossFit Inventive – CrossFit

Warm-up

60 seconds Row/Bike Ski

15 rest (Change conditioning piece)

60 seconds Row/bike/Ski

Then:

30 sec spiderman lunge hold E/S

30 sec hammy stretch E/S

30 sec Glute stretch E/S

30 sec lower back/hip flexor E/S

10 HRPU (down slow/up fast)

Then:

3 sets:

15 Sec KB handle hold E/S

8 KBS

4 Single arm Thrusters E/S

———

Strength:

Thruster (12 mins to establish a 3RM Thruster)

Record Heaviest successful 3.

*Make sure to use the 12 mins. Build in small increments if your staying light and focusing on technique.

Metcon (No Measure)

15 min EMOM: (5 sets)

min 1- 15/10 cal row

min 2- Deadball to Shoulder

min 3- 10 Dumbbell flat bench

@2×22.5/15kg