CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 E/S
Spiderman lunge with rotation 30 each side
Pigeon stretch 30 E/S
Twisted Cross 30 sec E/S
Puppy dog pose 30 sec
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20m Walking lunges
10m Inchworm
60 sec Plank hold
30 sec wrist forearm stretch
Rack City (Time)
For Time:
10 Power Cleans @70/47.5kg
50 Air Squats
10 Front Squats @70/47.5kg
50 Air Squats
10 Push Jerks @70/47.5kg
50 Air Squats
12 min cap
“Buckle Up” (3 Rounds for calories)
AMRAP 5:
60m Walking Lunges (No Weight)
35 Amat Sit-ups
Max Cal Row
Rest 5 Minutes
AMRAP 5:
15m Walking Lunges @1 X 22.5/15Kg
50 Abmat Sit-ups
Max Cal Row
Rest 5 Minutes
AMRAP 5:
30m Walking Lunges (No Weight)
50 Abmat Sit-ups
Max Cal Row
Big Class, 1 group rest for 5 mins while the other group works. Aim to get on the rower, only use ski’s and Bikes as last resort.
