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