CrossFit Inventive – CrossFit
Warm-up
10 Forward/Lateral Leg swings
20 Calf Pumps
Sungle car park run
30 Sec Samson stretch E/S
30 Sec wrist forearm stretch
Single carpark run
10 Air squats
10 Push-ups
10 Frog Hops
Single car park run
10 barbell wrist rotations
10 Good mornings
10 Front squats
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1 round of below complex
Metcon (Time)
8 Minute EMOM x 3 Power Clean + 3 Front Squats
RX= 70/50kg
*Same weight for all 8 sets
Metcon (3 Rounds for time)
On Every 5 Minutes x 3 Sets:
10 Front Squats @50/35kg
10 Lateral Barbell Frog Hop
10 Hang Squat Cleans @50/35kg
10 HRPU
10 Deadlifts @50/35kg
Scale weight as needed.