CrossFit Inventive – CrossFit

Warm-up

3 x 30 sec Hamstring stretch on box/KB

60 sec Couch stretch each side

Spend 60 sec stretching your wrist and forearms out.

3 rounds through:

4 push-ups

4 GHD/abmat sit-ups

4 air squats

4 kipping swings

30 sec row

Then:

10 barbell good mornings

5 hang power cleans

5 strict press

5 push press

5 push jerk

———-

Go through 3 reps of each barbell movement with your WOD weight on the bar.

———

The Hateful Eight (Time)

8 Rounds For Time:

8 Push-ups

8 GHD Sit-ups

8 Air Squats

8 Pull-ups

8 Deadlifts @43/30kg

8 Hang Power Cleans @43/30kg

8 Shoulders To Overhead @43/30kg

8 Cal Row
Substitute:

GHD sit ups for Ab-mat sit-ups.

Bigger groups scatter the start point if need so everyone isn’t waiting for a row or GHD.

EG. 4-6 start on the rower and work back to the top and back down, a few start on the GHD and follow it down and back to the top.

Keep the Mens RX at 42.5kg if need be.