CrossFit Inventive – CrossFit
Warm-up
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
Wrist 0:30
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30
———–
2 Laps Halo Crab Walks
2 Laps Monster Walks
20 Halo Glute Bridges
5 Inchworm 1 Push up
———–
Barbel
10 Good Mornings
10 Wrist Rotations
5 Power Clean
Establish Power Clean weight
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP:
40 Cal Row
2 Rounds Of The Chief
40 Cal Row
4 Rounds Of The Chief
40 Cal Row
6 Rounds Of The Chief
Keep increasing up by Two rounds of the The Chief after each round of 40 Cals.
“The Chief”
3 Power Clean 60/40kg
6 Push ups
9 Air Squats
*Partner 1 Completes 1 Whole round of the Chief, while P2 Rest.
* Reset Calories every time. Share workload on Machines evenly.
