CrossFit Inventive – CrossFit

Warm-up

30 sec Lower back/Hipflexor E/S

30 Sec Glute stretch E/S

30 sec Twisted Cross E/S

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Activation

P1.

15/10 CAL MACHINE

20 BANDED SLDL

20 Red banded Pull aparts

10 RED BANDED PRESS E/S

10 HRPU

P2.

30 Sec Plank Hold

20 Halo Glute Bridges

30 Sec Superman Hold

10 Frog Hops

20 V-Sits

Metcon (Time)

“The 10 Sprints”

Part A.

For time:

10 x Cal Machine Sprint (5 rounds each 1:1)

Each team member must reset monitor before each effort.

(Rest 2 Minutes after completion)

Part B.

For time:

10 x Double Dumbbell Han Clean & Jerk 2 x 22.5/15kg

(5 rounds each 1:1)

(Rest 2 Minutes after completion)

Part C.

For Time:

10 x Cal Machine Sprint (5 rounds each 1:1)

Each team member must reset monitor before each effort.

(Rest 2 Minutes after completion)

Part D.

For Time:

10 x Double Burpee Deadlifts @2×22.5/15kg

(5 rounds each 1:1)

(Rest 2 Minutes after completion)

Part E.

For Time:

10 x Cal Machine Sprint (5 rounds each 1:1)

Each team member must reset monitor before each effort.