CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Spiderman Lunge Hold 1:00 e/s
Glute 1:00 e/s
Wrist 0:30 F/B
———
ACTIVATION
20 Banded Pull-aparts
10 Pass Throughs
10 Press e/s
—–
10 Scap Pulls
5 Kipping Knee Raises
—-
Barbell:
3 Strict Press
3 Push Jerks
3 Split Jerks
3 Front Squats
3 Power Cleans
3 Squat Cleans
2 Clean & Jerks of your choice.
Clean and Jerk (Record Heaviest Single. )
EMOM 8:
1 Clean & Jerk
* You can choose to use Power Clean, Squat Clean, Push Jerk or Split Jerk.
Building Safely Throughout
Metcon (Time)
3 Rounds For Time:
800/650m Row
30 Toes To Bar
Rest 2 Minutes Between Sets.
(Cap 25:00)
SUBS
800m ROW
– 1600m Bike Males & Females.
– 700/600m Ski erg
TOES TO BAR
– Reduce Reps
– Knees To Elbows
– Kipping Knee
– Abmat Sit-ups
– V-ups
