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
—————–
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
