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.