CrossFit Inventive – CrossFit

Warm-up

Banderd Shoulder Mobility

Wrist stretch 30 sec f/b

Calf Stretch 30 e/s

Glute stretch 30 e/s

Forward Fold 1 min

30 Calf Pumps

———–

3 reps of each Barbell movement

3 reps of loaded barbell movement

WOD set up……3,2,1 Go

Metcon (Time)

“12 Days of Xmas”

1 Thruster

2 Hang Power Cleans

3 Deadlifts

4 Burpees

5 TTB

6 Box Jumps

7 Hand Release Pushups

8 Reverse Lunges

9 Kettlebell Swings

10 AbMat Sit-Ups

11 Wallballs

12 Cal Erg Bike/Row/Ski

Barbell – 60 / 40 kg

Box – 24″/20″

Kettlebell – 24 / 16 kg

Wallball – 9 / 6 kg

(40 Min Cap)