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