CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Wrist 0:30
Glute 1:00 e/s
Spiderman 0:30 e/s
———-
ACTIVATION
20 Banded Pull-aparts
30 Sec HS-Hold
10 Barbell Wrist Rotations
10 Barbell Good Mornings
5 Power Cleans
Power Clean (15-12-9)
Unbroken Sets For Load:
Rest As Needed Between Sets
Cleans must be performed Touch & Go.
Athletes choose their loading based off what will maximise their score.
Metcon (AMRAP – Rounds and Reps)
3 x AMRAP 3:
5-10-15-20-25-30…etc up by 5’s
Calorie Row
Kettlbell Swings
Handstand Push-ups
Rest 2 Minutes Between Each AMRAP.
*Take off where you left the last AMRAP by continuing to increase up in each movement by 3 reps until the third AMRAP Is complete.
Score rounds + reps.
1 Round = all 5″s Complete
2 Rounds = all 10″s complete
