CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 E/S

20 scorpions F/B

30 sec Lower Back Hipflexor

30 Glute Stretch each side

30 sec Calf stretch

60 sec Puppy dog pose

30 sec wrist stretch

—–

Activation:

10 Scap Pulls

10 Kipping swings

10 Strict Push-ups

Barbell:

Clusters



Bear complex

Metcon (Time)

Partner WOD

For Time:

Buy In:

25 Clusters @50/35kg

Then 8 Rounds:

21 Push ups

15 T2B

3 Bear Complexes @50/35kg

15 Double Dumbbell Snatch @2×15/7.5kg

12 Box jumps

6 Power cleans @70/55kg (add weight to bar)

100m run together

Buy Out:

2KM Row

1.5Km Ski

4Km Bike

*Cluster:

Squat Clean Thruster

*Bear Complex:

1 Power Clean

Into:

1 Front Squat into:

Push press to Back squat into Press.