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
————
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.
