CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 60 sec E/S

Glute Stretch 30 sec E/S

Spiderman Lunge Hold into Kneeling Hamstring 30 sec E/S

Front Rack 30 sec

Puppy Dog Pose 30 sec

Wrist Forearm 30 sec E/S

——————

Activation

Upper Body:

50 Red Banded Pull-aparts

10 Pass Throughs

10 Press 30 E/S

Lower Body:

50 Halo Glute Bridges

60 Sec Superman Hold

—————-

Barbell:

5 Deadlifts

5 High Hang Muscle Cleans

5 Power Cleans

5 Push Jerks

5 Power Clean & Jerks

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
RX= 60/42.5KG

Today You will be Judging one another through Grace. This way you can encourage one another through the WOD, and not have to count your reps, your partner can do it for you.

Good luck!

Who ever does the workout first, please pack up a

and give P2 a recovery period.

Metcon (No Measure)

Midline Finisher:

30 Plate twist @15/10kg

40 Abmat sit-ups

50 Hollow Rocks

40 Abmat Sit-ups

30 Plate twist @15/10kg