CrossFit Inventive – CrossFit

Warm-up

Couch 1:00 e/s

Lower back/Hipflexor 0:30 e/s

Glute 0:30 e/s

Spiderman 0:30 e/s

Front Rack 0:30

3 Way Puppy Dog Pose 0:20 each

Wrist 0:30 F/B

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2 Laps Halo Glute Bridges

20 Halo Glute Bridges

Barbell:

10 Wrist rotations

5 Front Squat

5 Push Press

5 Thrusters

5 Back Squats

Back Squat (G0E 2:00 x 6 Sets)

Sets 1-2: 6@70%

Sets 3-4: 5 @75%

Sets 5-6: 4 @80%

Metcon (Time)

For Time:

27-21-15-9:

Box Jump Overs 24/20 inch

Thrusters 40/30kg

(Cap 15:00)