CrossFit Inventive – CrossFit
Warm-up
Warm up
10 Leg Swings F/F
5 Inchworm 1 push up
Standing Quad stretch on Upright 0:30 e/s
Spiderman Lunge Hold 0:30
Puppy Dog Pose 0:30
Twisted Cross 0:30
Activation
P1;
Bike
P2.
20 Banded Pull aparts
10 Pas throughs
10 OHS
10 Press e/s
10 Grog Hops
(Swaps)
Set Up WOD
Metcon (Time)
2 Rounds For Time:
100 Cal Bike
80 Wallball 9/6kg
60 Power Snatch 35/25kg
40 Burpee Box Jump Overs 24/20
*40 min cap
BIK ERG
– Row same cals
– Ski& Assault 80 Cals
WALLBALL
– Scale weight
– Use two different wallball per team if need be.
Snatch
– Reduce weight further
– Double Db Hang Snatch
– Alt DB Snatch
– Barbell Power Clean
Burpee Box Jump Overs
– Burpee Box Step Overs
