CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Frog 2:00
Couch 1:00
Ankle Mobility 0:30 e/s
Samson + Tricep 0:30 e/s
Front Rack 0:30
Wrist 0:30
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4 Laps Crab Walks
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Barbell:
10 Wrist Rotations
5 Front Squats
3 Power Cleans
3 Squat Cleans
Front Squat (4 Sets 3 Reps)
Build Up and Complete 5 Sets of 3 Reps at The same weight.
Keep using week 1 & 2 as a guide on weight to use.
Go off feel if not.
Metcon (Calories)
EMOM 20:
ODD Max Cal Row
EVEN: 2 Squat Cleans @80/50kg
Score Total Calories.
SUBS
MAX CAL ROW
– Same On Any Machine.
2 SQUAT CLEANS
– Reduce Load
– Power Clean
– Sub Deadlift