CrossFit Inventive – CrossFit

Warm-up

Frog stretch 90 sec

Couch stretch 60 sec E/S

20 scorpions Fornt/back

30 sec Lower back/Hip flexor E/S

30 sec Wrist/Forearm stretch

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3 rounds:

6 DB Goblet squats

6 DB Power snatch

6 Lateral Jumps Over DB

(mod weight)

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STRENGTH:

Back Squat (Percentage Sets)

2 sets @70% x 3 reps

2 Sets @80% x 2 reps

3 Sets @90% x 1 Reps

Take 90 seconds rest between working sets only.

*Record last 3 single reps weight.

Metcon (AMRAP – Rounds and Reps)

12 Minute amrap:

12 Alternating Dumbbell Snatch @1×22.5/15kg

5 Burpee Box Jumps

*Add 1 extra rep to the Burpee Box Jumps each round.