CrossFit Inventive – CrossFit

Warm-up

60 Sec Forward Fold

30 Sec Lower Back/Hipflexor

30 Sec Glute Stretch E/S

Twisted Cross 30 Sec E/S

30 Sec Puppy Dog Pose

Activation

300m machine/200m Run

10 Alt hang Clean & Jerks

20 Sec Superman Hold

10 Hollow Rocks

20 Calf Pumps

300m cal machine/200m run

Metcon (Time)

For Time:

30 KB-Sumo Deadlift High Pulls

30 Dumbbell Alt Power Snatches

30/20 Cal Machine

30 Dumbbell Alt Power Snatches

30 KB-Sumo Deadlift High Pulls

30/20 Cal Machine

On Every 90 seconds: 5 Burpees

RX:

24/16kg Kettlebell

22.5/15kg Dumbbell

Barbell 35/25kg
SUBS:

Single Dumbbell Sumo Deadlift High pulls

Barbell SDHP’s @35/25kg

Machine cals or 400m Run

Can use Barbell for high pulls and snatches.