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
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Activation
30 Calf Pumps
200m Run
10 Frog Hops
10 Alternating Reverse Lunges
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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″
