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
