CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Samson + Single Arm Front Rack On Upright 30s e.s
Wrist 30s
Lat on Upright 30s e.s
—-
2 Rounds:
5 Wall Facing Squats
3 Inchworm 1 Push-up
5 Scap Pulls
5 Kipping Swings
3 Strict Pull-ups
—
Barbell
5 Power Cleans
Build To Weight
Warm-up to remaining movements.
—-
Metcon (Time)
LEVEL 1
For Time:
2,000/1,800m Row
50 Wallball 9/6kg
25 Bar Muscle-ups
25 Power Cleans 80/50kg
50 Wallballs 9/6kg
2,000/1,800m Row
—
Level 2:
2,000/1,800m Row
50 Wallball (choose own load)
25 Chest To Bars/Next Best Pull-ups
25 Power Cleans (choose own load)
50 Wallballs
2,000/1,800m Row
—
Level 3:
2,000/1,800m Row
50 Air Squats/Alt Lunges
25 Ring Rows
25 Dual Dumbbell Power Cleans
50 Air Squats/Alt Lunges
2,000/1,800m Row
– Reduce Machine Distance if needed.
ROW SUBS
2000/1800M ROW
– 4,000/3600m Bike
– 1800/1600m Ski Erg
– 2km Run