CrossFit Inventive – CrossFit
Warm-up
2 minute machine
30 sec Lower back/hipflexor each side
30 sec spiderman lunge hold each side
30 sec Front Rack Into:
30 sec Puppy Dog Pose
30 sec Wrist front back
—————–
30 banded Pull aparts
20 Banded Stiff Legged Deadlifts
20 Hollow Rocks
5 Inch worm 1 push-up
10 Frog Hops
Metcon (3 Rounds for reps)
3 x 4 minute AMRAP’s: (Rest 4 mins)
27/21 cal Row
21 Power Cleans
15 Burpee Box Jump Overs (24/20)
Round 1 – 60/40
Round 2 – 50/37.5
Round 3 – 40/30
SUBS:
Calories:
Same Cals Bike erg
21/15 cal Assault Bike/Ski erg
400m Run
Power cleans:
Reduce weight each set as needed.
Burpee Box Jump Overs;
Love your shins or feel them bleed!
Reduce box height.
Burpee step overs.
Metcon (No Measure)
Accessories:
3 Sets:
7 barbell Floor Press
14 Barbell Bent Over Rows
28 Red/Black Banded Tricep Extensions
(10 min cap)
