CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Wrist 0:30 F/B
Spiderman Lunge 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
30 calf Pumps
———
Activation
20 Double-unders/40 singles
10 Scap Pulls
Barbell:
10 Barbell Wrist Rotations
10 Good Mornings
5 Power Cleans
5 Push Jerks
5 Clean & Jerks
Strict Pull-ups (5 Sets 5 Reps)
Aiming to get these reps unbroken. Use bands to spot you through the reps as needed. Record any bands used in the comment box.
Rest as needed between sets.
(Cap 10:00)
Metcon (Time)
For Time:
50-40-30-20-10
Abmat Sit-ups
Double-unders
10 Clean & Jerks @60/40kg After each set.
(Cap 20:00)
SUBS
DOUBLE -UNDERS
– Double the ammount in single skips
ABMAT SIT-UPS
– Reduce reps if needed.
CLEAN & JERK
– Reduce weight as needed.
– Power clean only.
– Dual Dumbbell
