CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Couch Stretch 60 sec each side

Twisted Cross 30 Sec each side

Wrist front/back 30 seconds each

——–

Round 1:

300m row/ski/600m bike

5 scap pulls

5 kipping swings

5 strict push-ups

10 air squats

Round 2:

300m row/ski 600m bike

5 pull-ups

10 push ups

15 air squats

Build to todays squat clean weight

Metcon (3 Rounds for reps)

“Rest Stop”

AMRAP 5:

750 Meter Row

1,500 M Bike Erg

600 M Ski Erg

42/30 Cal Assault

1 Round of “Cindy”

Max Squat Cleans 60/40

Rest 5 Minutes

AMRAP 5:

500M Row

1,000 M Bike Erg

400 M Ski Erg

25/18 Calorie Assault

2 Rounds of “Cindy”

Max Squat Cleans70/50

Rest 5 Minutes

AMRAP 5:

250 M Row

500 M Bike Erg

200 M Ski Erg

12/9 Calorie Assault

3 Rounds of “Cindy”

Max Squat Cleans 80/60
CINDY

1 Round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Air Squats

With short time windows to work within

Alternating between 5 minutes on and 5 minutes off in these fast paced intervals

After completing the listed running distance and rounds of “”Cindy””, you’ll complete max squat cleans in the time remaining

With rest built in, the goal is to move quickly and rest as little as possible during the work window

Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round

Your score for each round will be total squat cleans completed

Your final score for the workout is all three rounds of squat cleans added together