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