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
