CrossFit Inventive – CrossFit


“IF YOU’RE SERIOUS ABOUT CHANGE, YOU HAVE TO GO THROUGH UNCOMFORTABLE SITUATIONS. STOP TRYING TO DODGE THE PROCESS. IT’S THE ONLY WAY THROUGH”

Warm-up

20 ScorpIons F/B

30 Sec Lower Back/Hipflexor

30 Sec Twisted Cross e/s

30 Sec Spiderman Lunge Hold e/s

30 Sec Calf stretch e/s

30 Calf Pumps

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Partner Activation:

3 Rounds each:

5 Barbell Good Mornings (Empty Bar)

5 Box Jumps/Box step ups

3 Inchworm 1 Push-up

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WOD SET UP

3.2.1….GO

Metcon (Time)

“Noah Calderon”

For Time (with a Partner)

Buy-In: 1,097 meter Row

Then, 20 Rounds of:

3 Deadlifts 102.5/70kg

8 Kettlebell Swings 24/16kg

12 Box Jumps (24/20 in)

20 Burpees

(35 min Cap)

With a running clock, as fast as possible perform the prescribed work. Athletes must complete the 1,097 meter Row before moving on to 20 rounds of 3 Deadlifts, 8 Kettlebell Swings, 12 Box Jumps, and 20 Burpees. One partner works at a time (you-go-I-go style). Partners may switch as needed.

Score is the time on the clock when the last round of the Burpees is completed.