CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes
focus on Freeing up Lats and Shoulders.
—-
Puppy Dog On Roller 1:00
Twisted Cross 0:30 e/s
Front Rack 0:30
Wrist 0:30
Lower Back/Hipflexor 0:30 e/s
—
BARBELL
10 Good Morning
10 Wrist Rotations
5 Push Press
5 Push Jerks
5 Deadlifts
5 Hang Power Cleans
—-
Push Press
Build up and complete 5 Sets of 4 Reps at the same weight.
Metcon (Calories)
AMARAP 6:
(18 Minute Running Clock)
60 Deadlifts
Max Calorie Bike Erg
Directly Into..
AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike Erg
Directly Into..
AMRAP 6:
30 Shoulders To Overhead
Max Calorie Bike Erg
RX Barbell: 52.5/37.5kgs
Score will be total Calories completed each set.
SUBS
ALL BARBELL MOVEMENTS
– Reduce Loading
– Sub Dumbbells
MAX CAL BIKE ERG
– Max Calories on any other machine.
