CrossFit Inventive – CrossFit
Warm-up
Lower Back Hipflexor 0:30 e/s
Glute 0:30 e/s
Puppy Dog 0:30 e/s
Twisted Cross 0:30 e/s
——-
ACTIVATION
P1:
BIKE
P2:
RED BANDED:
10 ROWS
10 PRESS E/S
20 PULL-APARTS
5 INCHWORM 1 PUSH-UP
(SWAP)
—-
5 MINUTES WARM-UP TO DUMBBELL MOVEMENTS
Metcon (AMRAP – Reps)
AMRAP 30:00
60 Double Dumbbell Bent Over Row’s
100 Calorie Bike Erg
60 Double Dumbbell Burpee Deadlift
80 Calorie Bike Erg
60 Double Dumbbell S2O
60 Calorie Bike Erg
60 Single Dumbbell Alt Devils Press
40 Calorie Bike Erg
60 Single Dumbbell Power Snatch
20 Calorie Bike Erg
60 Double Dumbbell Hang Squat Cleans
RX Double Dumbbell: 2 x 22.5/15kg
RX Single Dumbbell: 1 x 22.5/15kg
How To Score:
Total Reps In The WOD = 660.
If you finish under the WOD (60 Double Dumbbell Hang Squat Cleans) before the 30:00 Time cap, spend the remaining time on accumulating max calories. Add 660 Plus any extra calories as your total score.
If you do not finish the WOD under the 30:00 minute Cap, deduct reps from the 660 WOD Total.
SUBS
BIKE ERG CALS
– Row, same cals
– Ski Erg & Assault Bike minus 10 Cals from each round.
DUMBBELLS
– Reduce loading for both Dual & Single Dumbbells as needed.