CrossFit Inventive – CrossFit

Warm-up

Upper Body

1. Banded Shoulder Mobility

2. PVC Pass Throughs x 10

3 PVC pass Arounds x 10 e/w

Lower Body

1. Bottom Squat Hold – 1:00

2. Pigeon Stretch – 1:00/side

3. Banded Hamstring Distraction – 1:00/side

ACTIVATION

2 Rounds for Quality:

2 Laps Halo Crab Walks

10 Ring Rows

10 Down Dog to Push-Up

2 Laps Single Dumbbell Overhead Carry Each Arm

10/7 Cal Row/Bike

Metcon (Calories)

“Freedom Sauce”

AMRAP 3:

21 OHS 40 / 30kg

21 Lateral Bar Burpees

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS 45 / 32.5 kg

18 Lateral Bar Burpees

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS 50 / 35 kg

15 Lateral Bar Burpees

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS 55 / 37.5 kg

12 Lateral Bar Burpees

Time Remaining: Max Calorie Row

*Scoring Total Overall Calories
Modifications

OVERHEAD SQUAT

– Front Squat

– Dual Dumbbell Squats

LATERAL BURPEES

– Burpee to Target

– Regular Burpees

– Burpees Over A Dumbbell

MAX CALORIE ROW

– Sub Any Other Machine Calories