CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
1 Lap Inchworm
1 Lap Spiderman Lunge Hold
—
Standing Quad 0:30 e/s
Calf 0:30 e/s
10 Leg Swings F/L
Glute 0:30 e/s
—
20 Halo Glute Bridges
20 Banded Good Mornings
—
Metcon (5 Rounds for calories)
AMRAP 10:
1,600/1,200m Run
Max Calorie Bike Erg
Rest 4 Minutes
AMRAP 8:
1,200/1,000m Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 6:
800/600m Run
Max Calorie Bike Erg
Rest 2 Minutes
AMRAP 4:
400/300m Run
Max Calorie Bike Erg
Rest 1 Minute
AMRAP 2:
200m Run
Max Calorie Bike Erg
* Record Max Calories after each set.
SUBS
RUN DISTANCES
– Row & Ski, Same distance as run.
MAX CALORIE BIKE ERG
– Max Calories on any other machine.
– Max Burpees