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.