CrossFit Inventive – CrossFit
Warm-up
10 Forward/Lateral Leg Swings
30 Sec Glute Each Side
Twisted Cross 30 Each Side
30 sec lower back/hip flexor
30 sec calf stretch
15/10 Cal Machine
4 laps banded crab walks
15/10 Cal Machine
20 Banded SLDL
15/10 Cal Machine
10 Scap pulls
10 Air squats
10 push ups
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
Round for Round :
100m Sprint
3 Burpee Pull-ups
6 Double Dumbbell Thrusters
12/8 Cal Row
SUBS:
Cals:
12/8 Cal Ski erg
14/10 Cal Bike erg
12/8 cal Assault bike
Burpee Jumping pull-ups
Reduce DB Thrust er weight.
Partner 1 completes 1 full round while P2 rets. Aim to get as many rounds plus reps in 30 minutes between both partners.
