CrossFit Inventive – CrossFit
Warm-up
Carpark Run
10 Leg Swings F/L
5 Inchworms 1 Push-ups
30s Active Spiderman e.s
20 Scorpions F/B
30s Lower Back/Hipflexor e.s
Twisted Cross 30s e.s
3 Way Puppy Dog
Front Rack 30s
Wrist 30s
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ACTIVATION
2 Rounds:
30 Calf Pumps
8 Alt DB Cleans
10 Hollow Rocks
8 ALT DB Snatches
10 Active Supermans
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Barbell Warm-up
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Metcon (Time)
For Time:
2,000m Ski Erg
60 Snatches 50/35kg
120 Lateral Bar Burpees
60 Cleans 50/35kg
1 Mile Run
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2,000M SKI
– Share workload.
– 2000mRow
– 5000m Bike
60 SNATCHES/CLEANS
– Share Workload
100 LBB
– Share Workload.
– Step Overs
– Standard Burpee
1 MILE RUN
– Together.
– 2,000m Row,Ski Together
– 5,000m Bike Together