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.
