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
