CrossFit Inventive – CrossFit
Warm-up
Glute Stretch 1 min e/s
30 sec Lower back/hipflexor 30 e/s
Spiderman Lunge Hold e/s
Twisted Cross 30 e/s
Wrist stretch 30 e/s e/s
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20 Halo glute bridges
5 inchworm 1 push-up
30 Calf pumps
30 Sec Plank Hold
30 sec Hollow Hold
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Barbell
5 Deadlifts
3 Power clean
3 Hang power clean
3 LOW HANG POWER CLEAN (Below knees)
Hang Power Clean (6 Sets Go E90 sec x 3 Low Hang )
3 x Low Hang Power Clean
Stand the bar to full extension, rep starts below knee height.
Build to a safe heavy.
Metcon (Time)
5 Rounds For Time:
10 Power Cleans 65/45kg
10 Bar Facing Burpees
