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.
