CrossFit Inventive – CrossFit
Warm-up
5 Minutes Foam Rolling
Banded Shoulder Mobility
Banded Lower Mobility
Wrist 0:30
—
3 Rounds:
5 Box Jumps/10 Alt Box Step-ups
5 inchworm 1 Push-up
10 Banded Good Mornings
——
Barbell:
10 Wrist Rotations
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
——
3 Reps of each with WOD weight
Metcon (Time)
5 Rounds:
12 Deadlifts 52.5/35kg
12 Bar Facing Burpees
Directly Into…
5 Rounds:
9 Hang Power Cleans 52.5/35kg
9 Box Jumps 24/20 inch
Directly Into….
5 Rounds:
6 Push Jerks 52.5/35kg
6 Burpee Box Jumps 24/20 inch
SUBS
Barbell
– Reduce Load as needed.
– Sub Dumbbells
BAR FACING BURPEES
– Burpee step over bar
– Lateral Bar Burpees
– Regular Burpees
BOX JUMPS
– Reduce Height
– Alt Step ups
BURPEE BOX JUMP
– Reduce height
– Burpee Step-ups