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

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2 Rounds:

2 Laying To Standing Rope Climbs

8 Air Squats

10 Banded Press e/s

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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)