CrossFit Inventive – CrossFit

Warm-up

10 Forward/Lateral Leg swings

20 Calf Pumps

Sungle car park run

30 Sec Samson stretch E/S

30 Sec wrist forearm stretch

Single carpark run

10 Air squats

10 Push-ups

10 Frog Hops

Single car park run

10 barbell wrist rotations

10 Good mornings

10 Front squats

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1 round of below complex

Metcon (Time)

8 Minute EMOM x 3 Power Clean + 3 Front Squats
RX= 70/50kg

*Same weight for all 8 sets

Metcon (3 Rounds for time)

On Every 5 Minutes x 3 Sets:

10 Front Squats @50/35kg

10 Lateral Barbell Frog Hop

10 Hang Squat Cleans @50/35kg

10 HRPU

10 Deadlifts @50/35kg
Scale weight as needed.