CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 sec each side
Glute stretch 60 sec each side
Twisted Cross 30 sec each side
Puppy dog pose 30 sec
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P1.
60 sec machine
P2.
Plank
P1.
30 Glute bridges 1 sec pause
P2.
20 Alt shoulder taps + 10 HRPU
P 1.
30 air squats
P2.
15 Red banded press each side
P1.
60 Sec machine
P 2.
60 Sec Superman Hold
Metcon (Time)
Teams of 2
For Time:
100/80 Cal. Machine
60 Syncro Dumbbell Gobet Squats
100/80 Cal. Machine
60 Syncro Single Arm Dumbbell Hang Snatch
100/80 Cal. Machine
60 Syncro Single Arm Dumbbell Push Press
100/80 Cal Machine
RX= 1 x 22.5/15kg Dumbbell
M/M Teams – 100 Cal.
M/F Teams – 90 Cal.
F/F Teams – 80 Cal.
– Split calories as needed –
