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