CrossFit Inventive – CrossFit

Warm-up

60 sec couch stretch E/S

10 leg swings forward/lateral

5 inchworm 1 push-up

30 sec spiderman lunge hold E/S

30 sec twisted cross E/S

2 laps crab walks + 10 glute bridges

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10 scap pulls

10 kipping swings

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2 rounds on the minute: (4 mins)

min 1- 20 sec top or ring hold

min 2- 10 sec bottom ring hold

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Deadlift (4×4 Tempo @3130 @70%)

Build up to 70% of your 1RM and complete 4 sets of 4 reps Tempo:

3 sec up, 1 sec rest, 3 sec down, 0 TNG.

Metcon (Time)

For time:

60 Wallball @9/6kg

30 ALT DB Power Snatch@22.5/15kg

15 Bar Muscle-ups

30/20 Cal Row/Ski

* Im guessing bar or ring muscle ups for 20.3. You may chose to to do either in todays WOD. Both RX