CrossFit Inventive – CrossFit

Warm-up

2 rounds of each:

P1.

30 sec machine

P2.

Plank Hold

(swap)

Individual:

5 inchworm 1 push-up

20 sec Calf stretch

30 Calf Pumps

30 sec Twisted Cross

30 sec Lower Back/Hipflexor

———-

10 Scap Pulls

10 Kipping Knee raises

5 Toes 2 bar/scale as needed.

———-

Go over 4 reps each DB movement with partner at moderate DB weight.

Metcon (Time)

For Time with Partner:

50:

Alt Single DB-Devils Press

Box Jump Overs 24/20

40:

Alt Single DB-Hang Clean & Jerk

Toes To Bar

30:

Alt Single DB-Power Clean

lateral Burpee Over DB

20:

Alt Single DB-Hang Snatch

Toes To Bar

10:

Alt Single DB-OHS

Burpee Box Jump Overs

INTO:

50-40-30-20-10

Cal Machine

Wallball 9/6

RX Dumbbell: 1 x 22.5/15kg
SUBS

– Scale Dumbbell weight as needed.

– scale wallball weight as needed.

– Scale Box Jump heights as needed or step over.