CrossFit Inventive – CrossFit
Warm-up
10 Forward/Lateral Leg swings
5 Inchworm 1 push-up
30 Sec Spiderman Lunge Hold with rotation e/s
30 Sec Calf stretch e/s
30 Calf Pumps
30 Sec Puppy Dog Pose
20 Glute Bridges (Body weight)
10 HRPU
20 Scorpions F/B
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WOD SET UP
3.2.1….GO
Metcon (Time)
TEAMS OF THREE
Complete 2021 Reps:
200 Air Squats
200 Slam Ball Twist 12/9kg
200 Abmat Sit-ups
200 Double DB Push-press 15/10kg
200 Pull-ups
300 Double-unders
200 Slam Balls 12/9kg
521 Cal Machine
In teams of 3
2 working, 1 resting.
We will have 2 team members chipping away at the movements in order, top to bottom. 1 working, 1 resting.
The other starts to 600 cal machine.
You can rotate at any stage of the workout.
If the cals are complete before the other movements, all three members can share the workload as evenly as possible. 1 Person working, 2 resting.
If the movements are complete before the cals, all three go hard rotating through the calories in shorter bursts.