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