CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Standing Quad 0:30 e/s
Frog 2:00
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Front Rack 0:30
Wrist 0:30
——-
ACTIVATION
4 Laps Crab Walks
20 Banded Good Mornings
20 Air Squats
——
Barbell:
10 Wrist Rotations
5 Front squats
3 Squat Cleans
3 Push Press
3 Clusters
Cluster (EMOM 10)
Cluster:
Squat Clean into Thruster.
Build to a Heavy Single or choose one weight and focus on form.
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Hang Power Cleans 60/40kg
Wallball @9/6kg
SUBS
HANG POWER CLEANS
– Reduce load
– Sub Dumbbells
WALLBALL
– Reduce load
– Single DB Thruster
– Air Squats
