CrossFit Inventive – CrossFit

Warm-up

Twisted cross 30 sec E/S

Puppy dog pose 30 sec

lower back/hip flexor x 30 E/S

5 inchworm 1 push-up

30 sec spiderman lunge with rotation

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With Partner:

100 Alternating Facing Hand claps in push-up position.

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Coach take class over WOD

Snatch warmup:

3 snatch pulls

3 Power snatch

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5 mins to set up for WOD

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Metcon (Time)

Partner WOD

For Time:

100 Power Snatch @50/30kg

100 Kipping HSPU/Seatd DB Press

100 Cal Bike or Ski (your choice)

100 Push-ups

(400 reps)

30 min cap

* Can do in any order you like. But must complete each 100 reps once you start that movement before moving to the next.

* No rower to be used so make sure you

* Don’t all teams leave the cals for the end.

*Choose own DB weight if you are not doing HSPU. Make it challenging though!