CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 sec E/S

Frog Stretch 90 sec

Laying Front Rack Stretch 60 sec

Twisted Cross 30 sec each side

Wrist 30 sec front/back

30 sec Calf stretch E/S

30 Slow Calf Pumps

1 x Carpark run

10 Scap Pulls

10 Kipping swings

————-

Barbell:

Macho Man:

3 Power Clean

3 Front Squats

3 Push Jerk

———–

Metcon (AMRAP – Reps)

“Beast Builder Complex”

AMRAP 3 Minutes

3 Minutes Rest

AMRAP 3 Minutes

———————-

3 Macho Man Complexes @50/37.5

3 Macho Man Complexes @60/42.5kg

3 Macho Man Complexes @70/47.5kg

3 Macho Man Complexes @80/55kg

3 Macho Man Complexes @90/65kg

Max Macho Man @102.5/70kg

1x Macho Man=

3 Power Clean

3 Front Squats

3 Push Jerks

(9 reps per complex)

Metcon (Time)

For Time:

Buy In: 15 Clusters@60/42.5kg

3 Rounds:

300/200m Run

15 C2B Pull-ups

Cash Out: 15 Clusters @60/42.5kg

(20 Min cap)