CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Banded Lower Mobility
Wrist 0:30
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1 Round:
30 Sec Side Plank e/s
30 Sec Strict Push-ups
30 Sec Mountain Climbers
30 Sec Box Step-ups
30 Cal Pumps
Barbell:
10 Good Mornings
10 Wrist Rotations
3 Power Cleans
3 Push Jerks
3 Clean & Jerks
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Build To Weight
Metcon (Time)
For Time: (35 Minute Cap)
50 Clean & Jerk 70/47.5 kg
3,000/2,700m Row
100 Burpee Box Jump Overs 24/20 inch
“Partition However You Like”
SUBS
CLEAN & JERK
– Reduce Reps
– Reduce Load
– Sub Dumbbells
3000/2700m ROW
– 2,500/2300m Ski
– 5000m Bikes
– 2,400m Run
BURPEE BOX JUMP OVERS
– Reduce Box Height
– Step Overs
– Bupee to target
