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