CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

20 Scorpions Front/Back

Lower Back Hipflexor 30 sec each side

Glute Stretch 1 min each side

Spiderman Lunge Hold 30 sec each side

Into Single Leg Seated Hamstring each side

—————-

Barbell Activation:

10 Wrist Rotations

2 Rounds:

5 Clean Deadlifts

5 Clean High Pulls

5 Tall Cleans

5 Strict Press

5 Push Jerk

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Metcon (3 Rounds for reps)

27 Minute Running Clock:

On The 0:00

3 Min Amrap:

3 Power Cleans 60/40

3 Front Squats

3 Push Jerks

Rest 3 mins

G0 6:00

3 Min Amrap:

3 Power Cleans 70/47.5

3 Front Squats

3 Push Jerks

Rest 3 mins

Go 12:00

3 Min Amrap:

3 Power Cleans 80/55

3 Front Squats

3 Push Jerks

Rest 5 mins

Into:

Go on 20:00

1 Power Clean 3 Front Squats 1 Split Jerk (7 minutes to build to heavy single)