CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hip Flexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30 e/s
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ACTIVATION
5 Strict Push ups
5 Air Squats
5 Hang Clean & Jerks
5 SDHP’s
5 Hang Power Snatch
5 Power Cleans
Metcon (Time)
For Time:
30 Hang Clean & Jerk
30 Air Squats
30 Sumo Deadlift High Pulls
30 Strict Push-ups
30 Hang Power Snatch
30 Air Squats
30 Power Cleans
30 Push-ups
Buy Out:
60 Burpees
Cap 20:00
RX= 35/25kg Barbell
SUBS
BARBELL
– Reduce weight as needed
– Dual/Single DumbbeLL
AIR SQUATS
– Forward Lunges
– Reverse Lunges
STRICT PUSH-UPS
– From Knees
– From Knees and Toes
– Hand Release Push-ups
– Dumbbell Bent Over Row’s
