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
