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