CrossFit Inventive – CrossFit

Warm-up

2 min frog stretch

double carpark run

10 leg swings forward/lateral

5 inchworm 1 push-up

20 scorpions front/back

30 sec lower back/hipflexor each side

30 sec for arm stretch

3 sets:

5 scap pulls

10 banded SLDL

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Barbell:

3 power cleans

3 front squats

3 squat cleans

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Clean (15-20 mins to establish 1RM)

If you cannot squat clean for any reason then power clean and write in your comment box which lift you performed.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX KBS= 24/16kg

20 min cap

Metcon (Time)

8 AM PARTNER WOD

30 ROUNDS FOR TIME:

6 Box Jump @24/20 inch

8 T2B

10 Double DB Hang Power Clean @2×15/22.5kg

*Your choice, share workload or go round for round.