CrossFit Inventive – CrossFit
Warm-up
2 Minute Bike
30 Calf Pumps
30s Calf e.s
5 Squat To Hamstring
Active Spidermans
30s Red Banded Lat + 10 Banded Rows e.s
—-
10 Scap pulls
30s Skipping
5 Kipping Knee Raises
—
5 BB HPS
5 BB HPC
—-
Metcon (4 Rounds for reps)
L1
AMRAP 5:
18/15 Cal Bike Erg
30 Hang Power Cleans 40/30kgs
Rest 2:30
AMRAP 5:
30 Toes To Bar
90 Double-unders
Rest 2:30
AMRAP 5:
15/10 Cal Bike Erg
20 Hang Power Snatches 40/30Kgs
Rest 2:30
AMRAP 5:
15 Toes To Bar
45 Double-unders
—
L2
AMRAP 5:
18/15 Cal Bike Erg
30 Hang Power Cleans 35/25kg
Rest 2:30
AMRAP 5:
30 Toes To Bar/K2E/Knee Raises/V-ups/GHD’s
90 Double-unders/150 Singles
Rest 2:30
AMRAP 5:
15/10 Cal Bike Erg
20 Hang Power Snatches 35/25Kgs
Rest 2:30
AMRAP 5:
15 Toes To Bar/K2E/Knee Raises/V-ups/GHD’s
45 Double-unders/90 Singles
—
L3
AMRAP 5:
18/15 Cal Bike Erg
30 Alt DB Hang Power Cleans
Rest 2:30
AMRAP 5:
30 Abmat Sit-ups
90 Double-unders/150 Singles
Rest 2:30
AMRAP 5:
15/10 Cal Bike Erg
20 Alt DB Hang Power Snatches 35/25Kgs
Rest 2:30
AMRAP 5:
20 Abmat Sit-ups
45 Double-unders/90 Singles