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
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Activation
2 Sets:
15 Banded Good Mornings
30 Second Front Plank
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2 Sets
1 Machine ( higher intensity)
60 Single Skips
1 Minute Machine ( higher intensity)
60 Double unders/Singles again if need be.
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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.
