CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
1:00 Couch e.s
1:00 Glutee.s
Twisted Cross 30s e.s
Puppy Dog 30s
—–
ACTIVATION
8 Frog Hops
20s Plank Hold
8 DB Squats
20s Superman Hold
8 Alt DB Power Cleans
20s Side Plank Pulses e.s
—-
Metcon (4 Rounds for calories)
AMRAP 5:
Buy In: 40 Burpees
* Max Cal Bike Remaining Time
Rest 5 Minutes
AMRAP 5:
Buy In: 40 Alt DB Power Cleans 1 x 22.5/15kg
* Max Cal Bike Remaining Time
Res 5 Minutes
AMRAP 5:
Buy In: 40 Wallball Shots 9/6kg
* Max Cal Bike Remaining Time
Rest 5 Minutes
AMRAP 5:
No Buy In!
Max Cal Bike Erg
* SCORE: Calories each set.
