CrossFit Inventive – CrossFit
Warm-up
Cycle through 3 rounds:
10 Red banded nose bridges
3 Inchworm 1 push-up
15 sec spiderman lunge add rotations
5 Dumbbell Strict press each side
8 Dumbbell Alt lunges
10 Cal Ski erg/bike
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Barbell:
10 barbell wrist rotations
10 SLDL
5 hang power cleans
5 front squats
5 push press
5 push jerk
3 plit jerk
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1 round of the Barbell complex.
2 x Hang Power Clean + 1 Jerk (On every 2 mins x 10 sets (20 mins))
Can be split or Push Jerk.
Build over the course of the ten sets.
Metcon (No Measure)
Midline:
4 rounds:
20 Hollow rocks
5 Side plank reach throughs each side
20 elbow knee cycles
