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
