CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

Wrist stretch front/back

Straddle Stretch 30 sec

Spiderman Lunge Hold with Rot 30 e/s

40 Calf Pumps

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Activation:

10 Wrist rotations

3 Clean High Pulls

3 Power Cleans



4 Wall Walks

or

90 sec handstand walk practice

Metcon (AMRAP – Rounds and Reps)

18 min amrap:

15/12 Cal Row/Bike/Ski

12 Power Cleans 42.5/30kg

9 Burpee Box Jump Overs 24//20
SUBS:

Power Cleans:

Lighter Power Clean Weight

Double Dumbbell power Cleans

Burpee Box Jump Overs:

Reduce box height

Burpee Box Step Overs

Metcon (Time)

For Time:

27-21-15-9:

Kettlebll Swings 32/24kg

20m Handstand Walk between each set.

14 Min cap
SUBS:

Kettlebell Swings:

Scale Weight as needed.

Handstand Walk:

40m Bear Crawl