CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Front Rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30 e/s
Banded Ankle Mobility 0:30 e/s
——
ACTVATION
20 Halo Glute Bridges
30 Calf Pumps
10 Alt Box Step-ups
Barbell:
5 Good Mornings
10 Wrist Rotations
3 Front Squats
3 Squat Cleans
Squat Clean (12 mins to complete:)
3 x 3 @60%
2 x 2 @65%
2 x 1 @70%
3’s & 2’s Can Be
Bothe singles at the same weight.
Drop Reset Reps.
All Percentages are off New 1RM Front Squat.
A
(Time)
“The Old Block”
For Time:
50 Wallballs 9 / 6 kg
40 Box Jumps (24″/20″)
30 Lateral Barbell Burpees
20 Power Cleans 50/37.5
1,000 Meter Row