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