CrossFit Inventive – CrossFit

Warm-up

Double Carpark Run

10 Leg Swings F/L

1 Lap inchworm 1 Push up

1 Lap Spiderman Lunge

30 sec Calf e/s

30 calf pumps

20 scorpions F/B

30 sec Lower Back/Hipflexor e/s

——————

BARBELL

P1:

10 Wrist Rotations

10 Good Mornings

5 Power Cleans

P2: Plank Hold Until P1 Completes Barbell Warm-up

(Swap)

Metcon (Time)

Teams Of Two Complete:

For Time:

30 Power Cleans 70/47.5kg

800m Run (together)

60 Toes To Bar

800m Run (together)

60 Toes To Bar

800m Run (together)

30 Power Clean 70/47.5kg

(Cap 40)
SUBS

Barbell

– Reduce weight as needed.

RUN

– Run

– Jog

– Power Walk Half Distance

– imagine its your last day with legs

TOES TO BAR

– Knees To Elbows

– Strict Knee Raises

– Kipping Knee Raises

– x 2 Abmat Sit-ups