CrossFit Inventive – CrossFit

Warm-up

Glute 1:00 e/s

Spiderman Lunge Hold 0:30 e/s

Twisted Cross 0:30 e/s

Puppy Dog Pose 0:30

Wrist 0:30 F/B

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P1.

Cals Machine

P2.

5 Wrist Rotations

3 Power clean

3 Push Jerk

3 Clean & Jerk

(Swap)

P1.

Cals machine

P2.

5 Scap Pulls

5 Kipping Swings

5 Pull-ups

5 Push ups

5 Air squats

(Swap)

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

20 Calorie Bike Erg/Row

1 Round of “Cindy”

3-6-9-12-15… Power Clean and Jerks 60 / 40 kg

1 Round of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats
Share workload as evenly as possible throughout

1 Round = Calories, Cindy & C&J Reps