CrossFit Inventive – CrossFit
Warm-up
Lower Back 0:30 e/s
Glute 1:00 e/s
Spiderman Lunge Hold 0:30 e/s
Front Rack 0:30
Puppy Dog Pose 0:30
Twisted Cross 0:30 e/s
Wrist 0:30
Calf 0:20 e/s
30 calf Pumps
———-
P1.
20 Halo Glute Bridges
10 Push ups
10 Air Squats
20 Double-unders/40 singles
P2.
10 Wrist Rotations
10 Deadlifts
5 Power Cleans
200m Row
(Swap)
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
50 Double-Unders Each
500m Row
50 Double-Unders Each
6 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans 60 / 40 kg
6 Push-Ups
9 Air Squats
Modifications
DOUBLE-UNDERS
– 75 Single Unders
500M ROW
– 1000m Bike (Any)
– 400m Run
– 500m Ski
POWER CLEANS
– Reduce Weight
– Single Dumbbell
– Double Dumbbell
