CrossFit Inventive – CrossFit

Warm-up

60 sec Frog stretch

60 sec couch stretch each side

30 sec twisted cross each side

wrist stretch 30 sec

60 sec banded ankle mobility each side

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10 scap pulls

20 banded pull aparts

10 Hollow rocks

20 pass throughs

10 Kipping swings

20 sec HS Hold

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Back Squat (back squat waves)

Set 1: 80% x 4 reps

Set 2: 85% x 3 reps

Set 3: 90% x 1 rep

Set 4: 4 @85% x 4 reps

Set 5: 3 @90% x 3 reps

Set 6: 1 @95% x 1 rep

90 sec-2 mins rest between working sets.

Metcon (Time)

3 Rounds:

12 bar Facing Burpees

18 Chest to bar Pull-ups

Into…

3 Rounds:

12 Double Dumbbell Power Snatch @2×22.5/15kg

18/12 cal Bike

Into….

1 Round:

21 Devils Press @ 2x 22.5/15kg