CrossFit Inventive – CrossFit
Warm-up
General
3 Rounds:
6 Shuttle Runs
6 Banded Press e.s
6 Stationary Split Squats e.s
—
Mobility
Front Rack 30s
Twisted Cross 30s e.s
Wrist 30s + 3 Rotations e.w
Samson + Tricep 30s e.s
Calf 20s e.s
30 Calf Pumps
—
Barbell
10 Good Mornings
10 Wrist Rotations
3 Power Cleans
3 Push Jerks
—
3 Power Cleans + 3 Push Jerks
Go Every 90s x 7 Sets
– Complete 3 TNG Power Cleans into 3 Push Jerks.
– Build or stay light to moderate.
Metcon (Time)
L1
3 Rounds For Time:
21/18 Calorie Row
15 Clean & Jerks 60/40kg
9 Burpee Box Jump Overs 30/24 inch
—
L2
3 Rounds For Time:
21/18 Calorie Row
15 Clean & Jerks 40/30kgs
9 Burpee Box Jump Overs 24/20 inch
—
3 Rounds For Time:
21/18 Calorie Row
15 Dual DB Clean & Jerks
9 Burpee Box Step Overs
[Choose load & Box Height]
