CrossFit Inventive – CrossFit
Warm-up
Banded Lower
3 Way Puppy Dog Pose
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
30 Dubz/50 Single Skips
20 Banded Good Mornings
15 Hollow Rocks
—
10 Barbell Deadlifts
5 Barbell Hang Power Cleans
—
Deadlift (1 x 1)
Build To Heavy ” Safe” Single
Metcon (8 Rounds for time)
On The 2:30 x 8 (20 Minutes)
10 Hang Power Cleans 60/40kgs
30 Double Unders
500m Bike Erg
SUBS
HPC
– Reduce Loading
– Sub Dumbbells
30 DOUBLE-UNDERS
– 50 Singles
– 30s Practice
– 20 Alt Shoulder Taps
500M BIKE ERG
– 250/200m Row
– 230/200m Ski
– 200m Run
