Announcements
Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash
CrossFit Inventive – CrossFit
Warm-up
General WU:
1:00 machine
1:00 Shuttle Runs
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Mobility
2:00 Frog
30s Lower Back/Hipflexor e.s
30s Pigeon e.s
30s Ankle Mobility e.s
30s Lat On Upright e.s
30s Dead Hang On Pull-ups Bars
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ACTIVATION
20 Halo Glute Bridges
10 Air Squats
10 Alt Pistols (assisted if needed.
10 V-Sits
10 Kipping Knee Raises
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Back Squat
Go Every 90s:
1 x 3 @60%
1 x 3 @70%
1 x 3 @75%
1 x 3 @80%
Each Reps is Tempo:
3s Decent, 1s Pause In Bottom, Fast up.
If you cant manage the tempo at those percentages, go lighter.
Metcon (Time)
L1
3 Rounds For Time:
35 Toes To Bar
30/25 Cal Bike Erg
20 Pistol Squats (don’t have to alternate)
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L2
3 Rounds For Time:
35 T2B/Next Best/GHD’s
30/25 Cal Bike Erg
20 Supported Pistol Squats (don’t have to alternate)
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L3
3 Rounds For Time:
40 Abmat Sit-ups
30/25 Cal Bike Erg
20 DB Goblet Squats (choose Load)
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All machines the same cals
