CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1 minute each side

Glute stretch 1 minute each side

Wrist stretch 30 seconds

Calf stretch 30 seconds each side

30 Calf Pumps

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Activation

P1.

30 red banded pull aparts

10 pass throughs

P2.

200m Run

(Swap)

P1.

10 Air Squats

10 Scap Pulls

10 Kipping Swings

P2.

30 Sec Plank

30 Sec Hollow Rock Hold

(Swap)

Metcon (Time)

For Time:

18-15-12-9-6

Squat Clean @70/40

200m Run (Together)

18-15-12-9-6

Chest to Bar Pull-ups

200m Run (Together)
Description:

Share the workload as evenly as possible on the Barbell & Gymnastics movments.

Start the workout by completeing 18 Squat cleans, heading out for 200m Run together, return to start the 18 C2B Pull-ups, then heading out for another 200m Run together. On you return, you will complete 15 Squat Cleans….etc, etc.