CrossFit Inventive – CrossFit

Warm-up

Foam Roller

– Quads 1 min e/s

– Hamstrings 1 mn e/s

– ITB’s 1 min e/s

– Lats 1 min e/s

– Lumbar 1 minute

Stretch

Upper Body

3-Way Puppy Dog Pose (Front/Side/Side)

Twisted Cross 30 sec e/s

Lower Body

Banded Hamstring/Adductors/Lower Back

Couch Stretch 1 min e/s

Activation

2 minute machine

10 Red banded Press e/s

10 Red banded Bent Over Rows

10 KB-SLDL

10 Russian KBS

Metcon (3 Rounds for reps)

“4th Down”

AMRAP 4:

24/18 Calorie Row

24 Single Dumbbell Alternating Power Clean & Jerk

24 KBS

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Single Dumbbell Alternating Power Clean & Jerk

18 KBS

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Single Dumbbell Alternating Power Clean & Jerk

12 KBS

Dumbbell – 22.5/15 kg

Kettlebell – 24/16 kg
Modifications

24/18 | 18/14 | 12/9 CALORIE ROW

– 24/18 | 18/14 | 12/9 Cal Bike Erg

– 18/14 | 14/10 | 10/8 Cal Assault Bike

– 18/14 | 14/10 | 10/8 Cal Ski Erg

Dumbbell:

– Reduce weight

Kettlebelll:

– Reduce weight

– Russian KBS

Metcon (3 Rounds for reps)

“4th Down”

AMRAP 4:

24/18 Calorie Row

24 Single Dumbbell Alternating Power Clean & Jerk

24 KBS

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Single Dumbbell Alternating Power Clean & Jerk

18 KBS

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Single Dumbbell Alternating Power Clean & Jerk

12 KBS

Dumbbell – 22.5/15 kg

Kettlebell – 24/16 kg
Modifications

24/18 | 18/14 | 12/9 CALORIE ROW

– 24/18 | 18/14 | 12/9 Cal Bike Erg

– 18/14 | 14/10 | 10/8 Cal Assault Bike

– 18/14 | 14/10 | 10/8 Cal Ski Erg

Dumbbell:

– Reduce weight

Kettlebelll:

– Reduce weight

– Russian KBS