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
