CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Calf 0:30 e/s
Banded Lower 0:30 each
Twisted Cross 0:30 e/s
—–
ACTIVATION
2 Rounds:
PVC Prone Lifts x 10
10 Alt Shoulder Taps
10 Calf Pumps
20 Double-unders/40 Singles
Metcon (AMRAP – Rounds and Reps)
35 Minute AMRAP:
200m Ski erg
40 Double-unders
4 Power Snatches
300m Ski
60 Double-unders
8 Power Snatch
400m Ski
80 Double-unders
12 Power Snatch
500m Ski
100 Double-unders
16 Power Snatch
600m Ski
120 Double-unders
20 Power Snatch
RX Barbell: 50/35kgs
Break Reps up as evenly as possible.
SUBS
SKI ERG
– Row 300/400/500/600/700m’s
– Bik erg 600/800/1000/1200/1400m’s
SNATCH
– Reduce Load
– Power Clean
DOUBLE-UNDERS
– Double amount in single skips
