CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Couch Stretch: 1 Minutes Each Side
twisted cross Stretch: 1 Minutes
Pike Stretch: 1 Minute
ACTIVATION
8 Minutes For Quality:
5 Push-ups
10 Wall Squats V
200 Meter Row/ski/400 bike
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Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
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Barbell:
1 round of complex:
Metcon (Weight)
“Beast Builder”
On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
Repeat From Last Week
For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.
Metcon (No Measure)
Midline
Not For Time:
50 Abmat Sit-ups
50 Rower Pike-ups
50 V-ups
