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.