CrossFit Inventive – CrossFit

Warm-up

Couch stretch 1 minute each side

30 sec Lowerback/Hipflexor each side

Spiderman Lunge Hold 30 sec each side

Front Rack Stretch 30 sec

Puppy Dog Pose 30 Sec

Wrist 30 sec Front/Back

—————-

Activation

P1. Machine

P2. 5 Deadlifts 5 Front Squats

+ 5 Hang Power Cleans + 5 hang Squat cleans

(Swap)

Metcon (Time)

“Follow The Leader”

In Pairs complete:

50 Cal Row/Bike, 22 Hang Squat Cleans

50 Cal Row/Bike, 20 Hang Squat Cleans

50 Cal Row/Bike, 18 Hang Squat Cleans

50 Cal Row/Bike, 16 Hang Squat Cleans

50 cal Row/Bike, 14 Hang Squat Cleans

50 Cal Row/Bike, 12 Hang Squat Cleans

50 cal Row/Bike, 10 Hang Squat Cleans

50 cal Row/Bike, 8 Hang Squat Cleans

50 cal Row/Bike, 6 Hang Squat Cleans

50 cal Row/Bike, 4 Hang Squat Cleans

RX Barbell= 60/40kg’s
Split the workload evenly.

EG. 22 Squat cleans in 6/6/5/5

There is 500 Total calories.

There is 66 Hang Squat cleans each to get through.

*Its your job as partners to figure out the best way to split the Cals and Reps.

Enjoy.