CrossFit Inventive – CrossFit

Warm-up

Front Rack 0:30

Puppy Dog Pose 0:30

Twisted Cross 0:30 e/s

Wrist 0:30

Glute 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Calf 0:20 e/s

30 calf Pumps

———-

Activation

10 Barbell Wrist Rotations

3 Front squats

3 Power Clean

3 Hang Power Clean

3 Hang Squat Clean

——

1 Round of Complex

1 Clean Pull 1 Hang Clean Pull 1 Power Clean 1 Hang Power Clean (Go E90 x 5 Set)

Metcon (Time)

On The 4:00 x 5 Rounds:

50 Double-Unders

300/250m Row

10 Hang Squat Cleans 50/35kg
Recording your slowest round.