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
——-
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
