CrossFit Inventive – CrossFit
Warm-up (No Measure)
Lower back/Hipflexor 30 sec each side
Spiderman Lunge Hold 1 minute each side
Wrist 30 sec front/back
Calf stretch 30 sec each side
30 calf pumps
——
Barbell”
10 WRIST roataions
3 hang power cleans
3 Front squats
3 Push press
3 Thrusters
—–
Then:
1 Round
*WITH WORKOUT WEIGHT
4 Hang Power Cleans
3 LBB
2 Thrusters
Metcon (3 Rounds for time)
For Time:
On The 0:00…
1600m Run
On the 10:00…
3 Rounds:
15 Hang Power Cleans 50/35
12 Lateral Bar Burpees
9 Thrusters 50/35
On The 20:00….
1600m Run
– You have 10 minutes to complete each of the 3 sections.
– Cap each at 9:00 mins giving you at least 1 minute rest to transition into the next part.
– Score for time each section.
