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.
