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