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