CrossFit Inventive – CrossFit
Warm-up
10 Round Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lunges
– Side Plank
– Air Squats
– Hollow Rock Hold
– Plank Shoulder Taps
– V-sits
– Bear Crawl
– Frog Jumps
– Wall Climbs
Rest 1 minute and Repeat.
——–
Go through Dumbbell Movemnets
Metcon (Time)
Teams of 2
400m Run (Together)
100 ALT DB Hang Power Snatches
300m KB-Farmers Carry@2×24/16kg
80 ALT DB Power Cleans
400m Run
60 ALT DB Hang Clean & Jerk
300m KB-Farmers Carry@2×24/16kg
40 Lateral Burpee Over Dumbbell
400m Run
RX=1 x22.5/15kg Dumbbell
