CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Wrist 0:30 F/B
Calf 0:30 e/s
——-
10 Banded Pull apart
10 Pass Throughs
10 Press e/s
10 Scap Pulls
5 Kipping Knee Raises
———
Barbell:
10 Wrist Rotations
5 Power Cleans
5 Push Jerks’
3 Clean & Jerks
Clean and Jerk (3-3-3-2-2-1-1 GoE 90 sec.)
Start Light and build by small increases over each set if possible.
Record Last Single Rep.
All Reps 2 or more must be Touch & Go.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
8 Toes To Bar
12 Box Jump Over 24/20 inch
16/12 Calorie Row
SUBS
– TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– V-ups
– 18 Abmat Sit-ups
BOX JUMP OVERS
– Reduce height
– Step Overs
16/12 CALORIE ROW
– 16/12 Calorie Bike Erg
– 12/8 Calorie Assault/Ski erg