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