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.
