CrossFit Inventive – CrossFit

Warm-up (No Measure)

PVC pipe warm up

10 x shuttle runs

10 leg swings forward lateral

10 inchworm 1 push up

20 scorpions front back

60 sec couch stretch each side

60 sec Glute stretch each side

90 sec Static squat hold

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Skills:

Metcon (AMRAP – Reps)

5 mins on kipping pull-up practice

Metcon (AMRAP – Reps)

6 min AMRAP:

increasing reps by 2

2 x DB Snatch @AHAP

2 x Pull-ups

4 x DB Snatch

4 x Pull-ups

“etc”

Rest 3 mins into:

Metcon (Time)

For time:

50 x KB or DB Thrusters@ AHAP

7 min cap.

Rest 3 mins into:

Metcon (AMRAP – Reps)

CrossFit Open WOd12.1

7 min AMRAP:

B2T