CrossFit Inventive – CrossFit
Warm-up
20 Scoprions F/B
Lower Back Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Front Rack 0:30
Wrist 0:30 + Rotations
————
2 Laps Halo Crab Walks
10 Halo Air Squats
—
Barbell
Good Mornings x10
Wrist Rotations x 10
Front Squat x 5
Power Clean x 3
Hang Squat Clean x 3
5 Deadlifts
Deadlift (5-4-3-2-1: Drop Go:10)
5 @55% of your 1RM
build how ever you feel over reps, 4-3-2 & 1. As soon as you finish you single rep, drop the weight back to 50% for 10 Touch & Go Reps.
Record 10@55%
Metcon (AMRAP – Rounds and Reps)
PARTNER WOD:
AMRAP 17:
10 Power Cleans + Hang Squats Cleans 70/40kg 1:1
15 Syncro Bar Facing Burpees
30 Cal Bike Erg
SUBS
Barbell Complex
– Reduce weight
– Power clean + Hang Power Clean
Syncro Bar Facing Burpee
– Syncro Step Over Bar
– Syncro Burpee
30 Calorie Bike erg
– Same Calories on all machines.
