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