CrossFit Inventive – CrossFit
Warm-up
60 sec Couch stretch E/S
30 sec Box Glute/ITB stretch
30 sec front/lateral puppy dog pose
10 leg swings F/L each leg
20 alt plank to push-ups
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Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds red banded pull-aparts + 30 sec pass throughs
Station 3 – Single leg Step-Ups x 30 seconds each leg
Station 4 – 30 seconds Mini-Band Monster Walks + 30 sec Mini-Band Squats
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Power Snatch (On every 2 mins TNG Power Snatch)
Set 1 – 5 reps @ Mod 75%
*Set 2 – 3 reps @ Mod-Heav 80%
*Set 3 – 1 rep @ Heavy 90%
*Set 4 – 8 reps @ Mod 75%
*Set 5 – 8 reps @ Mod
*Set 6 – 8 rep @ Mod
* Recording sinle only
Metcon (Time)
For time:
100 Alternating DB Snatch @22.5/15kg
on every min perform 5 push-ups until complete.
12 min cap