CrossFit Inventive – CrossFit
Warm-up
1:00 Minute Machine
Mobility
Banded Lower
Twisted Cross 30s e.s
3 Way Puppy Dog Pose
—
Activation
5 Inchworm 1 Push-up
10 BB Good Mornings
10 BB Back Squats
5 Deadlifts
5 Power Cleans
—
Deadlift
Go Every 2 Minutes Together:
1 x 8 @60%
1 x 8 @65%
1 x 6 @70%
1 x 6 @75%
1 x 4 @80%
Record 1 x 4 @80%
All Reps are Touch & Go.
Scale Loads as needed.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
3 Power Cleans @70/47.5kgs
6 Lateral Bar Burpees
Rest 5 Minutes
Score: Rounds + Reps
Into:
Metcon (AMRAP – Reps)
EMOM 10:
15 Wallball Buy In @9/6kgs
Max Effort Bike Erg Cals in Remaining Minute
Let Cals accumulate on your monitor.
*Same on any other machine.
Score: Total Cals over the 10 minutes.
