CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Glute stretch 1 min E/S

Puppy DogPose 30 sec

Twisted cross 30 sec E/S

Wrist stretch 30 sec



Activation

30 Red banded Pull aparts

10 Pass throughs

5 Press each side

–Barbell:

5 Deadlift

5 Front Squats

1 Pausing hang SC

1 Hang SC

3 Split Jerk

1 Pausing Hang Squat Clean 1 Hang Squat Clean 1 Split Jerk (On Every 90 x 6 Sets )

Stand tall. Pause for 2 sec at power position, pause for 2 sec in the catch position (bottom of squat)

No pause in the hang squat clean.

The split jerk will complete the movement.

Build each set or stay light and focus on form.

Metcon (Time)

5 Rounds For Time:

30 Air Squats

20/15 calorie machine

7 Clean & Jerks @50/35