CrossFit Inventive – CrossFit

Warm-up

Frog stretch 2 min

Couch stretch 60 sec E/S

30 sec Glute stretch E/S

puppy dog pose 30 sec

twisted cross 30 sec E/S

2 laps banded crab walks

10 Banded glute bridges

————-

Set 1.

100m row

10 air squats

5 scap pulls

Set 2.

100m row

5 Barbell thrusters

5 kipping swings

Set 3.

100m row

5 Barbell thrusters

5 pull-ups

—————-

WOD Set up in heats.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
RX=20/15kg Barbell.

Metcon (No Measure)

Midline:

12 minute emom:

min 1- 20 sec L-ring hold

Min 2- 40 plate twist @5kg

Min 3 – 15 reverse crunches