CrossFit Inventive – CrossFit
Warm-up
Front Rack 0:30
PuppY Dog Pose 0:30
Twisted CROSS 0:30
Glute 0:30 E/S
Spiderman Lunge Hood 0:30 3/s
Lower Back/Hipflexor 0:30 e/s
Barbell
P1:
10 Wrist Rotations
3 Front Squat
3 Power Clean
3 Squat clean
3 Push Jerk
3 Clean & Jerk
P2. Machine
(Swap)
Metcon (Time)
Teams of Two Complete:
For Time:
5 Rounds:
2000m Bike Erg
20 Cleans @70/45kg
Into
4 Rounds:
1500m Bike Erg
10 Strict Pull-ups
Into
3 Rounds:
1000m Bike Erg
10 Clean & Jerk @60/40kg
SUBS
– Reduce barbell weight as needed
– Cleans can be POWER Or FULL
– Banded Strict Pul-ups
– Row Half the Distance
