CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1 Minute Each Side

Spiderman Lunge Hold 30 Sec each Side

Wrist Forearm Stretch 30 Sec Front/Back

Calf Stretch 30 Sec Each Side

————–

Activation:

2 rounds

30 Calf Pumps

1 carpark run/ Or 200m Row/Ski/400m Bike

10 Leg Swings Forward/Lateral

3 Inchworm 1 Push-up

10 Alternating Box Step-ups @24inch

——–

Barbell:

5 Deadlift

10 wrist rotations

5 Power Clean

5 Push Press

5 push Jerk

Then:

3 Power Clean & Jerk

Then:

Build to today’s C&J WOD weight & complete:

3 x C & J + 5 Box Jumps @ your chosen WOD Height.

——–

Metcon (Time)

“Triple Play”

10 Rounds For Time:

200 Meter Run

3 Power Cleans and Jerks @70/50KG

5 Box Jumps 30/24 INCH

(30 Min Cap)
If it’s Raining:

SUBS For 200 METER RUN:

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault