CrossFit Inventive – CrossFit

Warm-up

20 Scorpions + 20 Ironcross

30 Sec Lower back/Hipflexor each side

30 Sec Twisted Cross Each Side

30 Sec Samson Stretch each side

30 Sec Couch stretch each side

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Activation

2 Rounds:

200m row/ski-400m Bike erg

15 Green Banded SLDL

10 Scap Pulls

5 Burpee to target

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Barbell:

5 Strict Press

5 Snatch Pull

5 Power Snatch

Then:

5 Power Snatch with working weight.

Metcon (Time)

For Time:

50 Lateral Bar Burpee

1600/1400m Machine

75 Power Snatches @35/25kg

1600/1400m Machine

25 Strict Pull-ups
SUBS:

Row/Ski-Erg =1600/1400m

Bike-Erg = 3200/2800m

Power Snatch:

Scale Weight as Needed.

Strict Pull-ups:

Barbell Bent Over Row