CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 sec E/S

Glute stretch 30 sec E/S

Twisted Cross 30 E/S

Puppy dig pose 30 sec

20 scorpions

30 sec lower back/hip flexor

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Red banded nose bridges x 30

15 forward rotaions E/S

10 pass throughs

10 OHS

15 Scap pulls

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Metcon (4 Rounds for time)

Power Output Intervals

4 sets:

9 Burpee Box Jump Overs @24/20inch

12/8 Cal assault bike/Row

Row

2 mins rest (depending on group sizes)

*Aim to go as fast as possible

Metcon (AMRAP – Rounds and Reps)

7 Minute amrap:

Complex:

2 power snatch 2 Hang power snatch@45/30

3 Bar Muscle ups

6 T2B