CrossFit Inventive – CrossFit
Warm-up
Mobility
Couch 1:00 e.s
Frog 2:00
Ankle Mobility 30s e.s
Front Rack 30s
3 Way Puppy Dog
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Activation
4 Laps Halo Crab Walks
10 Halo Air Squats
10 Scap Pulls
—
Barbell
10 Back Squats
10 Wrist Rotations
5 Thrusters
—
Back Squat
2-3 Building Sets of 3 Reps
Working Sets:
3 x 4 @70%
2 x 4 @75%
2 x 3 @80%
Rest 90s between working sets.
Go Off feel if needed.
Record 2 x 3 @80%
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 15:
15 Pull-ups
15/12 Cal Bike
15 Thrusters 42.5/30kg
15/12 cal Ski Erg
Score: Rounds + Reps
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L2
AMRAP 15:
10-15 Pull-ups/Banded
15/12 Cal Bike
15 Thrusters 30/20kg
15/12 cal Ski Erg
—-
L3
AMRAP 15:
15 Ring Rows
15/10 Cal Bike
15 Thrusters 20/15kg
15/10 cal Ski Erg
Aim to partner up on the machines, one start on the Bike, the other the ski.
Sub in rower if needed.