CrossFit Inventive – CrossFit
Warm-up
3 Rounds For Quality:
Spiderman Lunge + Rotations
6 Alt Pigeons
20s Front Rack
20s Wrist Mobility
12 Dumbbell Arnold Press (Mod Load)
10 PVC OHS
3 Ring Eccentric x 3s decent
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5 Hang Power Snatch
5 Push Jerks
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Push Jerk
Build To a 3 Rep Max, Then:
-10% for 2 x 3 Reps.
Record 2 x 3 Load.
Record 3RM In Comment Box.
Metcon (AMRAP – Reps)
AMRAP 3:00 x 4 Rounds:
10 Ring Dips
10 Hang Power Snatches 50/37.5kgs
Max Cal Ski Erg
Rest 1:30 Between Rounds.
Score: Total Ski Erg Cals
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Scaling:
Ring Dip:
Banded
Stationary Dips
Dumbbell Tricep Ext
Push-ups
Overhead Squats:
Reduce Load
Front Squats
Ski Cals:
Same on all machines.
Max 10m Shuttle Runs.