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.
