CrossFit Inventive – CrossFit
Warm-up
1:00m Bike
10 Leg Swings F/L
5 Inchworm 1 Push ups
0:30 Spiderman Lunge Hold E/S
0:30 Glute E/S
20 Banded Pull-aparts
10 Press E/S
5 Single Arm KB Thrusters E/S
5 Single Arm KB-Rows E/S
——-
5 Dual Thrus/Row’s @WOD Weight
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
6 Dual Kettlebell Thrusters 16/12’s
12 Dual Kettlebell Bent Over Rows
24/18 Calorie Bike Erg
SUBS
KETTLEBELL THRUSTER/BENT OVER ROWS
– Reduce Weight As Needed
– Empty Barbell
– 12 Single KB/DB Rows Each Arm
24/18 CALORIE BIKE ERG
– 24/18 Cal Row Erg
– 18/12 Calorie Assault Bike
– 18/12 Calorie Ski Erg
– 300m Run
