CrossFit Inventive – CrossFit
Warm-up
60 sec couch stretch each side
60 sec Glute stretch each side
30 sec wrist stretch font/back
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12 min EMOM: 4 sets
min 1- 30 sec row/ski/bike
min 2- 4 laps bottoms up KB carry @8 or 12kg
min 3- 12 Alternating box step ups @24/20
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Build to your starting power clean weight
Metcon (3 Rounds for reps)
3 x 4 minute amrap:
15 Burpee Box Jump Overs@24/20 inch
21 Power Cleans
27/21 Cal Row/Ski Or 21/15 Bike
Rest 4 mins between sets
*Decrease weight each round:
R1: 70/50kg
R2: 60/40kg
R3: 50/30kg
Full round for male= 63 reps
Full round for Female= 57 reps
Ladt resort, Using Bike:
M= 57 reps
F= 51 reps