CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Glute 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Calfs 0:30 e/s
30 Calf Pumps
———
ACTIVATION
P1.
10 Air Squats
10 Alt DB-Hang Clean & Jerks (Mod weight)
30 Dubz/60 Singles
P2.
30 Halo Glute Bridges
20 Banded Press e/s
(SWAP)
Metcon (Time)
Partner WOD
For Time:
200 Double-unders
4 Rounds:
30 Burpee To Target
40 Wallball 9/6kg
200 Double-unders
4 Rounds:
30 Burpee To Target
40 Alt DB Hang Clean & Jerk 1 x 22.5/15kg
200 Double-unders
SUBS
DOUBLE-UNDERS
– 400 Scale again to 300.
BURPEE TO TARGET
– Frog Hop 2 Target
– Frog Hop
WALLBALL
– Reduce Load
– DB Thrusters
– Weighted Air Squats
– Air Squats
ALTERNATING DUMBBELL HANG CLEAN & JERK
– Reduce Load
DB Hang Power Snatch
– Dumbbell Hang Clean
– Dumbbell Push Jerk
– Strict Push-ups
– Hard Ring Rows
