CrossFit Inventive – CrossFit
Warm-up
Glute 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30
Wrist 0:30 F/B
——–
ACTIVATION
P1. Machine
P2: 10 Barbell Good Mornings
10 Wrist Rotations
5 Power Cleans
5 Push Jerks
3 Clean & Jerks
(Swap)
—-
WOD SET UP AND GO
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
100 Calorie Bike Erg
30 Clean & Jerks 60/40kg
30 Lateral Bar Burpees
SUBS
100 CAL BIKE
– 100 Calorie on any Machine
30 CLEAN & JERKS
– Reduce Load
– Clean Only if shoulder issues
– Sub Dumbbells
30 LATERAL BAR BURPEES
– Step Over Bar
– Frog Hop step-overs
– Standard Burpees
