CrossFit Inventive – CrossFit
Warm-up
“Move”
1:00 machine
20 Scorpions F/B
5 Inchworms 1 Push-up
30 Calf Pumps
200m Overhead DB Carry (100 each arm)
—-
Couch 1:00 e.s
Glute 30s e.s
Twisted Cross 30s e.s
—
12 EMPTY BARBELL BENCH
—
Bench Press
Build up until you are ready to start a challenging load for the first working set of 12 Reps. Then keep increase the loads each set as the reps decrease.
Working Sets:
12-10-8-6-4-2
Record last 2 Rep Load.
SUB:
Dumbbells
Barbell/Dumbbell Bent Over Rows.
For Max Calories (20 Minutes) (Calories)
20 Rounds: [EMOM]
20 Seconds Max Effort Ski Erg
40 Seconds Rest (Damper on 10)
Each Effort Is Flat Out.
“DO NOT LET SKI HANDLES GO AGGRESSIVELY”
* Come to a complete stop in the rest period!
* LetCals accumulate today.
* Damper 10 on all machines for RX!
* Score: Total Cals over the 20 Rounds.
SUBS
Same on any other machine. Damper 10 on all machines for RX!
Aim for ski or Row first.