CrossFit Inventive – CrossFit

Warm-up

Green banded shoulder mobility

Lower back/Hipflexor 30 sec each side

Glute 30 sec each side

Spiderman Lunge Reach out 30 sec each side

Wrists/Forearm x 30 sec

————————-

Activation

30 Calf Pumps

200m Run

10 Frog Hops

10 Alternating Reverse Lunges

———–

Barbell:

10 Wrist roations

5 Power cleans

5 Push jerk

5 Clean & Jerk

Clean and Jerk (OnE 90 x 6 (5 x Touch & Go)

Estimated weight: 55-65% of your 1RM.

Build up an use the same weight for all 5 sets.

Complete 5 unbroken reps at the top of each 90 sec and rest with whatever time remains

Metcon (Time)

5 Rounds For Time:

200m Run

10 Burpee Box Jump Overs

5 Double Dumbbell Box Step-Overs

Dumbbells: 2×22.5/15kg

Box: 24″/20″