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.