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
