CrossFit Inventive – CrossFit

Warm-up

2 minutes on Machine

Into:

1 minute puppy dog pose

1 minute each side Spiderman Lunge Reach out

30 second Calf stretch each side



Activation

2 Sets:

15 Banded Good Mornings

30 Second Front Plank



2 Sets

1 Machine ( higher intensity)

60 Single Skips

1 Minute Machine ( higher intensity)

60 Double unders/Singles again if need be.

Metcon (5 Rounds for reps)

5 Rounds:

1:00 – Max cal machine

1:00 – Max Lateral bar Burpees

1:00 – Max Thrusters @42.5/30kg

1:00 – Rest-
We will work for 3 mins & rest for 1.

The goal today is to fins a sustainable number of reps to hold onto each station for each round.

Record total reps for each three movements in the 1 min rest. Or write on the board and fill them in at the end.