CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
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Mobility
Couch 1:00 e.s
Pigeon 1:00 e.s
Twisted Cross 30s e.s
Front Rack 30s
Wrist 30s
Ankle Mobility 30s e.s
—–
ACTIVATION
30 Halo Glute Bridges
10 Halo Air Squats
10 Barbell Back Squats
—-
Back Squat
[In 15-20 Mins Max]
1 x 5@70%
1 x 4@75%
3 x 3 @80%
Build to a heavy Triple from 80%
Rest 90s-2 minutes between sets.
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 15:
24/18 Calorie Bike Erg
18 Lateral Bar Bupees
12 Thrusters @50/35kgs
—
L2
AMRAP 15:
24/18 Calorie Bike Erg
18 Lateral Bar Bupees
12 Thrusters @40/30kgs
—
L3
AMRAP 15:
24/18 Calorie Bike Erg
18 Lateral Bar Bupees/Burpees
12 Dual DB Thrusters (choose Load)(Air Squats)
—
Same Cals on all Machines
