CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30
Frog 1:00
Twisted Cross 0:30
Front Rack 0:30
Wrist 0:30 F/B
————-
2 Rounds:
2 Laying To Standing Rope Climbs
8 Air Squats
10 Banded Press e/s
———-
Barbell:
10 Wrist Rotations
3 Push Press
3 Split Jerk
2 Front Squat
2 Power Cleans
2 Squat Cleans
—–
1 Round of Complex.
Clean and Jerk (EMOM 6: )
Build Over The 6 Sets or stay light and focus on form.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats 22.5 / 15 kg’s
After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry 22.5 / 15 kg’s
(Cap 20)
