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