CrossFit Inventive – CrossFit
Warm-up
1 min machine
30s Active Hollow Hang
45s Machine
30s Plank Hold
30s machine
30s Superman Hold
—
Twisted Cross 30s e.s
3 Way Puppy Dog Pose
Spiderman Hold 30s e.s
Samson + Tricrp 30s e.s
—
Bench Press
20 minutes
1 x10 @ Light Load
1 X 10 @ Moderate Load
1 x 10 @heaviest 10 Load
1 x 6 @build on 10 Load
1 x 6 @build
1 x 6 @heaviest Load
3 x 4 @same Load
Rest as needed between sets.
20 minutes (3 Rounds for calories)
3 Sets
Lactic Threshold
20s On-10s Off x 8 Rounds:
Machine of your choice.
Rest 4 minutes between sets.
Score: Total Calories each set.
