CrossFit Inventive – CrossFit

Warm-up

20 Scorpions front/Back

30 Second Lower Back/Hipflexor E/S

Couch stretch 60 sec E/S

Glute Stretch 30 sec E/S

Twisted Cross 30 sec E/S

Activation

2 Sets:

Using lighter weight than the workout complete:

3 Inchworm 1 push-up

6 Alt DB Power Snatch

3 Reverse Burpees

6 Alt DB Hang Clean & Jerk

Metcon (Time)

10 Rounds for time:

12 Alternating Dumbbell Power Snatch

6 Reverse Burpees

12 Alternating Dumbbell Hang Clean & Jerk
RX= 1 x 22.5/15kg Dumbbell.

*Use a weight that you can manage unbroken sets.

If you cannot do Reverse Burpees, complete 6 standard burpees each round.