CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Banded Lower Body
Spiderman 0:30 e/s
Wist 0:30
Calf 0:20 e/s
30 calf Pumps
——-
ACTIVATION
20 Banded Pull-aparts
10 Press E/S
20 banded Gluter Bridges
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BARBELL:
10 Good Mornings
10 Wrist Rotations
3 Push Press
3 Split Jerks
3 Power Cleans
3 Front Squats
3 Squat Cleans
——-
1 x Complex
1 Power Clean 1 Squat Clean 1 Split Jerk
Build To Heavy Complex In 15 Minutes.
Metcon (3 Rounds for reps)
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs 24/20 inch
Rest 4 Minutes Between Rounds.
Round 1: 60/40 kg
Round 2: 52.5/35 kg
Round 3: 42.5/30kg
Reps Per Round:
Male: 63 reps
Female: 57 reps
SUBS
ROW CALORIES
– Bike erg, Same Cals
– Ski Erg, 21/18
POWWER CLEANS
– Reduce loading
– Sub Dumbbells
BURPEE BOX JUMP OVERS
– Step Overs
