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.
