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
