CrossFit Inventive – CrossFit
Warm-up
60 sec Couch stretch E/S
30 sec Lowerback/Hip flexor each side
30 sec Puppy dog Pose
30 sec Twisted Cross Each side
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Activation:
3 x 20m each arm
Overhead Walking Dumbbell Carry
Try to increase weight each round.
Metcon (Time)
Teams of 3
For Time (30 Minute Cap
75/50 cal Row
75 Alt Dumbbell Hang Power Snatch
75 Wallball
75/50 Cal Row
60 Alt DB Hang Power Snatch
60 Wallball
75/50 cal Row
45 Alt DB Hang Power Snatch
45 Wallball
75/50 Cal Row
30 Alt DB Hang Power Snatch
30 Wallball
75/50 Cal Row
15 Alt DB Hang Power Snatch
15 Wallball
Dumbbell Weight: 1 x 22.5/15kg
Wallball Weight: 9/6kg
