CrossFit Inventive – CrossFit

Warm-up

Couch 1:00 e/s

20 Scorpions F/B

Lower Back/Hipflexor 0:30 e/s

Front Rack 0:30

Puppy Dog Pose 0:30

Wrist 0:30 e/s

Activation

2 laps Halo Crab Walks

3 Inchworm 3 Push ups

10 Air Squats

Barbell

1 Round of Complex

3 Pausing Position Power Clean + 1 Power Clean (6 Sets Go Every 90 seconds)

– Pause 2 sec Below knee

– Pause 2 sec Mid thigh

– Pause 2 sec in Catch

Into:

– 1 at normal speed

Metcon (Time)

5 Rounds On The 4:00:

30 Air Squats

20/15 Cal Row

7 Power Clean @60/40kg
* Today we will record the slowest of your 5 attempts.

– Scale weight as needed.

– Bike and Row same Cals

– Ski and Assault 15/10 Cals