CrossFit Inventive – CrossFit

Warm-up

10 leg swings forward/lateral

5 inchworm 1 push-up

30 sec spiderman lunge hold each side with rotation

30 sec glute each side

30 sec lower back hip flexor

30 sec wrist/forearm each side

then:

40 Green banded SLDL

2 laps banded crab walks + 10 double leg glute bridges in band.

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Barbell:

5 SLDL

5 Front squat

5 Squat cleans

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With a 40 minute time cap, work through:

Back Squat (8 minute EMOM x 2 reps )

Build to a heavy double over 8 sets.

Do not go to the point of failure.

Record heaviest double in rest or at the end of the session.

Rest 5 mins then: (go on the 12 min mark)

Metcon (Time)

For time:

21-15-9

Squat clean @45/30

Alt Dumbbell Snatch@1×22.5/15kg

Rest 5 minutes then:

Metcon (Time)

For Time:

9-12-15

Front Squat @70/45kg

Lateral Bar Burpee

*Record total finish time after this Metcon.