CrossFit Inventive – CrossFit

Warm-up

6 mins on Foam Roller

Quads

ITB’s

Hamstrings

Lats

UPPER BODY

1. Puppy Pose: 1 Minute Total

2. Front Rack: 1 Minute Total

3. Wrist Stretch: 1 Minute Total

LOWER BODY

1. Couch Stretch: 0:30 Each Side

2. Pigeon Pose: 0:30 Each Side

3. Spiderman Hold: 0:30 each side

10 Wrist rotations

3 hang power

3 hang Squat

Hang Clean (Waves x 2 Sets: 3-2-1/3-2-1)

Choose a comfortable weight for the first set of 3 and make small increases each set. Your second wave will start at your first 2 rep weight. keep building to safe single.

Metcon (Time)

3 Rounds:

800m Row

50 Abmat Sit-ups

50 Kettlebell Swings @24/16kg
– Double distance on bikes

– 800/600m Ski

– Reduce KB Weight