CrossFit Inventive – CrossFit

Warm-up

TWISTED CROSS 30 E/S

PUPPY DOG POSE 1:00

GLUTE 1:00 E/S

SPIDERMAN LUNGE HOLD 30 E/S

(SET UP MACHINE & BOX)

P1.

30 RED BANDED PULL APARTS

10 PASS THROUGHS

10 PRESS E/S

P2.

MACHINE CALS

(SWAP)

P1.

15 AIR SQUATS

10 BOX STEP UPS

5 BOX JUIMP OVERS

P 2.

MACHINE CALS

(SWAP)

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

30 Single DB-Hang Squat Clean Thrusters

30 Box Jump Overs 24/20 inch

30 Cal Row/Bike Erg

30 Wallball 9/6kg

RX Dumbbell = 1 x 22.5/15kg
Sharing workload as evenly as possible throughout all movements.

SUBS

SINGLE DUMBBELL HANG SQUAT CLEAN THRUSTER:

– Reduce weight

– Hang Squat Clean if you cant go overhead/

BOX JUMP OVERS

– Reduce height

– Step Overs

MACHINES

– All machines are the same calories

WALLBALL

– Reduce weight