CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 sec E/S

Glute stretch 30 sec each side

Lower back hipflexor 30 E/S

Puppy dog pose 30 sec

Twisted cross 30 sec each side

Calf stretch 30 each side

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Barbell warm-up:

5 Deadlifts each

5 Hang power clean each

5 push jerk each

Establish weight and have a go at a shared round of DT

“Set up and GO”

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Metcon (Time)

For Time:

6km Row/Ski Or 12KM Bike erg

On every 2:30 complete 1 round of “DT” until distance is complete:

12 Deadlifts @70/47.5kg

9 Hang power cleans

6 Shoulders to Overhead

*Both partners must share the workload on DT!

*Female/Female ONLY may scale distance to 5KM if they wish.

*Set the rowers, ski’s and bikes up so they count down and don’t stop while not occupied.