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