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