CrossFit Inventive – CrossFit

Warm-up

60 sec row/ski/bike

x 2 sets.

——–

1 lap inchworm-spiderman lunge-knee high pull

1 lap walking lunge with rotation

1 lap quad pulls

1 lap single leg broad jumps

1 lap broad jumps

——–

2 laps crab walks

2 laps high knees

20 glute bridges

——-

3 sets:

with partner 1:1

6 x Plate loaded Good mornings 3 sec pause

20 sec weighted Superman hold

——

Metcon (3 Rounds for weight)

5 rounds

EMOM:

Odd: 15 Alt DB snatch @2×22.5/15kg

Even: 10 SDHP

Rest 2 mins

5 Rounds

EMOM:

Odd: 10 Box Jumps @30/24 inch

Even: 8 x Sumo Deadlifts

Rest 2 mins

5 Rounds

EMOM:

Odd: 15 Russian KBS @34/24kg

Even: 5 Deadlifts