CrossFit Inventive – CrossFit

Warm-up

MOBILITY

Couch Stretch: 1 Minute Each Side

Banded 3-Way Shoulder: 30 Sceonds Of Each

ACTIVATION

For Quality

60 Second Bike/Ski/Row

6 Inchworms

6 Strict Pull-ups/Ring Rows

6 Broad Jumps

30 Second Bike/Ski /Row

4 Inchworms

4 Strict Pull-ups/Ring Rows

4 Broad Jumps

20 Second Bike/Ski/ Row

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

Barbell Warmup

Each Team Member perform unbroken:

10 wrist rotations

5 Deadlifts

5 hang Power Cleans

5 Push Jerks

———-

Metcon (Time)

“gooDTime” (Team Version)

Teams of 3

For Time (35 Minute Cap):

5 Rounds of “DT” 70/47.5kg

100/70 Calorie Bike Erg

5 Rounds of “DT” 70/47.5kg

100/70 Calorie Bike Erg

5 Rounds of “DT” 70/47.5kg

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks