CrossFit Inventive – CrossFit
Warm-up
Foam Roller 5 Minutes
Puppy Dog On Roller 1:00
Twisted Cross 0:30 e/s
Front Rack 0:30
Wrist 0:30
Spiderman 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
——
ACTIVATION
10 BANDED PRESS E/S
10 PAS THROUGHS
20 PULL-APARTS
—
BARBELL:
10 GOOD MORNINGS
10 WRIST ROTATIONS
5 POWER CLEANS
5 PUSH JERKS
5 CLEAN & JERKS
——–
MIDLINE
30 ABMAT SIT-UPS
30 V-SITS
30 ANKLE TAPS
30 ELBOW KNEE CYCLES
30 HOLLOW ROCKS
1:00 PLANK
Push Jerk
Build To a Heavy Single
Then….
Drop 20% of the weight for 1 Max Set Drop Set.
Record Heaviest in weight and max rep weight and reps in your comment box.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
TESTING WOD
RX= 61/42.5kg
Scale Load as needed.
