CrossFit Inventive – CrossFit
Warm-up
Foam Roll
Lower Back
Hammies
ITB’s
Lats
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3-Way Puppy Dog Pose 0:30 each
Twisted Cross 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Frog 2:00
—–
ACTIVATION
3 Rounds:
30 sec Machine
30 sec Plank Hold
30 sec Machine
30 sec L-Ring Holds
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Metcon (Calories)
On The 2:00 x 15 Rounds:
5 Pull-ups
10 Air Squats
15 Abmat Sit-ups
Max Calorie Bike Erg
*Score Total Calories
You will need your fastest pull-up here to make the bike Cals. Go To Ring Row’s otherwise.
SUBS
STRICT PULL-UPS
– Reduce Reps
– Banded
– Ring Row’s
CALORIES
– Any other machine