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