CrossFit Inventive – CrossFit
Warm-up
1 min lower back/hipflexor each side
1 min Glute stretch each side
30 sec Twisted Cross each side
30 sec puppy dog pose
30 sec wrist stretch front/back
——————
P1. 30 red banded pull aparts + 10 pass throughs + 10 Press each side
P2. 20 halo Glute bridges + 5 inchworm 1 push-up
(swap)
All together: Continous
30 sec Front plank
30 sec Right side plank
30 sec Front plank
30 sec Left side plank
barbell:
each partner sharing the same bar complete:
5 power clean & jerk
5 power snatches
Then build to the weights your using in today’s WOD, keep in mind there is two different proscribed weight. Feel free to use one if need be.
Set up and 3-2-1 GO!
Metcon (Time)
Teams Of Two
For Time:
Karen:
150 Wallballs 9/6kg
Into:
1500m Row
Grace:
30 Clean & Jerks 50/35kg
Into:
1500m Row
Into:
Isabel:
30 Snatches @40/30kg
Into:
1500m Row
(30 minute cap)
Work Together sharing the rest and metres the best you can.
Scale Barbell weights more if need be. These are lighter than usual benchmark workout weights.
SUBS
3000m Bike erg
3500m Assault Bike
Ski 1200m
