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.