CrossFit Inventive – CrossFit

Warm-up

Glute stretch 30 sec each side

Lower Back Hipflexor 30 sec eacxh side

Spiderman Lunge Hold 30 sec each side

Puppy Dog Pose 30 seconds

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Activation:

3 Rounds each 1;1 with partner:

10 Air squats

8 Push-ups

6 Cal machine

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Barbell:

5 Thrusters each

5 Power snatch each

Build to todays WOD weight

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1 Barbell between each partner ONLY

Metcon (AMRAP – Rounds and Reps)

3 x 9 minute amraps

12 Thrusters

9 Power Snatch

6 Cal Machine

(2 minutes rest)

RX weight (35/25)
Partner 1 completes a full round while partner 2 rest.

Aim for as many rounds and reps as possible between you and your partner over the 3 sets.

Resume second and

third rounds where you finished the previous rounds.