CrossFit Inventive – CrossFit
Warm-up
30 sec Lower back/Hipflexor E/S
30 Sec Glute stretch E/S
30 sec Twisted Cross E/S
—————–
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.