CrossFit Inventive – CrossFit
Warm-up
– Couch 1:00 e/s
– Glute 1:00 e/s
– Lower Back/Hipflexor 0:30 e/s
– Twisted Cross 0:30 e/s
– Front Rack
– Wrist 0:30
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ACTIVATION
2 Laps Crab Walks
2 Laps Monsters Walks
20 Glute Bridges
Barbell:
10 Good Mornings
10 Wrist Rotations
5 Power Cleans
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Build To Power Clean Weight
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Metcon (AMRAP – Rounds and Reps)
AMRAP 30: (1:1)
5 Wallball @9/6kg
3 Handstand Push-ups
1 Power Clean 102.5/70kg
“Machine Version”
5 Wallball
5 Cal Ski Erg
1 Power Clean
*Choose own Weights
SUBS
POWER CLEAN
– Reduce Load
– Dual Dumbbells
HSPU
– Use Raises
– Pike HSPU
– DB Push Press
WALLBALL
– Reduce Load
– Wallball Squat
– DB Thrusters
