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