CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 sec each side

Lower back/Hipflexor each side

Forward Fold 60 sec

Calf stretch 30 sec each side

30 calf pumps

Activation

2 Rounds:

20 Dubz/40 Singles

5 Scap Pulls

5 Strict push-ups

10 Dumbbell SLDL (5 each side)

10 Alternating Hang Snatch

Metcon (Weight)

For Quality

30-20-10

Barbell Floor Press

Barbell Bent Over Rows
Aim for a moderate weight that challenging, maintaining good form with both movements.

No more than 12 mins on this piece.

Use the same weight for both movements.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

40 Double unders

20 Alternating Hang Snatch @22.5/15kg

10 Pull-ups (Kipping/Butterfly)

Rest 3 Into:

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

30 Double unders

20 Alternating Hang Snatch @22.5/15kg

10 Pull-ups (Kipping/Butterfly)

Rest 3 Into:

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 Double unders

20 Alternating Hang Snatch @22.5/15kg

10 Pull-ups (Kipping/Butterfly)