CrossFit – Mon, Jan 2

CrossFit Inventive – CrossFit

Warm-up

5 Inchworms 1 Push-up

20 Scorpions F/B

Lower Back/Back Hipfleoxor 30s e.s

Active Spiderman 5 rotations e.s

Samson + Tricep 30s e.s

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ACTIVATION

2 Rounds:

10 Mountain Climbers

8 HRPU’s

6 Single DB Alt Hang Power Snatches

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Warm-up To Movements

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Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

2,000m Bike Erg

30 Double Dumbbell Floor Press

1,500m Bike Erg

30 Double Dumbbell Hang Snatches

1,000m Bike Erg

30 Double Dumbbell Burpee Deadlifts

500m Bike Erg

100mDouble Dumbbell Farmers Carry

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SUBS

BIK ERG METERS

– 1,000/750/500/250m Row

– 900/700/500/250m Ski Erg

-1,000/750/500/250m Run

DUMBBELL MOVEMENTS

– Reduce Load

– Reduce Reps