CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Wrist 30 F/B
30 Sec Spiderman Lunge Hold
30 sec Glute e/s
20 scorpions
30 sec Lower Back/Hipflexor e/s
20 Red banded Pull aparts
10 Pass Throughs
10 Press e/s
10 Scap Pulls
10 Strict Push ups
1 Pausing Power Clean 1 Power Clean 1 Pausing Push Jerk 1 Push Jerk (Go Every 90 sec x 5)
Week 2
Pause 1 second in the catch position of the Clean & the Jerk.
Metcon (Time)
10 Rounds For Time:
3 Power 60/40kg
6 Lateral Bar Burpees
9 Alt Single DB Hang Clean & Jerk 22.5/15kg
SUBS
– Reduce weight wear needed.
– Burpee Step Overs
