CrossFit Inventive – CrossFit
Warm-up
1:00 Machine
1:00 Plank Hold
—
– 1:00 PUPPY DOG
– 0:30 Twisted Cross 0:30 e/s
– 0:30 Lower Back e/s
– 0:30 Spiderman e/s
—
ACTIVATION
3 ROUNDS:
5 Inchworms 1 Push-up
5 Scap Pulls
5 Kipping Swings
—
Warm-up to all movement weights
—
Metcon (Time)
“TEAMS OF 2”
AMRAP 30:
50 Russian KBS 24/16kg
50 Cal Bike Erg
15 Deadlifts 60/40kg
15 Pull-ups
40 Russian KBS 24/16kg
40 Cal Bike Erg
15 Deadlifts 60/40kg
15 Push-ups
30 Russian KBS 24/16kg
30 Cal Bike Erg
15 Deadlifts 60450kg
15 Chest To Bar Pull-ups
20 Russian KBS 24/16kg
20 Cal Bike Erg
15 Deadlifts 60/40kg
15 Push-ups
10 Russian KBS 24/16kg
10 Cal Bike Erg
15 Deadlifts 60/40kg
15 Bar Muscle-ups
SUBS
RKBS
– Reduce Load
BIKE CALS
– Row, same
– Ski, Same
DEADLIFT
– Reduce Load
HRPU
– From Knees
– Reduce Reps
PULL- UPS/Chest TO BAR
– Next Best Pull-up
– Ring Rows
– Ring Dips
– Box Dips
