CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Upper Body
1. Puppy Dog Pose 30 sec
2. Twisted Cross Stretch – 30 e/side
3. Wrist 30 F/B
Lower Body
1. Frog stretch – 1:00
2. Couch stretch – 1:00 e/s
3. Banded Ankle Mobility – 1:00
ACTIVATION
2 Rounds for Quality
:30 Bike or Row
:30 Calf Pumps
:30 Box Jump with Step Down
:30 Plank Shoulder Taps
:30 Air Squats
Metcon (Time)
“Cannonball”
5 Rounds:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (70 / 47.5 kg)
Modifications
21/15 CALORIE ROW
– 21/15 Cal Bike Erg
– 15/12 Cal Assault Bike
– 15/12 Cal Ski
– 200m Run
BOX JUMP OVERS
– Box Jumps
– Box Step Overs
– Reduce height
SQUAT CLEAN
– Hang Squat Clean
– Front Squat
– Power Clean
– Hang Power Clean
– Double Dumbbell Squat Cleans
– 10 Single Dumbbell Squat Cleans
