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
