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

Metcon (Distance)