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