CrossFit Inventive – CrossFit

Warm-up

FROG STRETCH X 2 MINS

COUCH STRETCH X 60 SEC E/S

TWISTED CROSS 30 SEC E/S

30 SEC LOWER BACK/HIPFLEXOR E/S

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30 GREEN BANDED SLDL

4 LAPS BANDED GLUTE BRIDGES + 10 BANDED GLUTE BRIDGES

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MIDLINE:

AIM TO DO THIS CONTINOUES

30 SEC HOLLOW HOLD

30 SEC SUPERMAN HOLD

30 SEC HOLLOW ROCKS

30 SEC PLANK

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Metcon (No Measure)

Teams of 3:

Each Perform EMOM style relay:

Mins 0-2 complete 18/12 Cal Row Each

Rest minute 3-4

Mins 4-6 complete 25/18 Cal Row Each

Rest minutes 6-7

Mins 8-10 complete 18/12 Cal Row Each

*IF THIS OVERLAPS YOU WILL CUT INTO YOU 1 MINUTE REST PERIODS. ITS ONLY 3 ROWS EACH SO GO HARD OUT!

*Team Transitions Need to be fast so that you can reset the rower and GO on EVERY MINUTE!

* ONE TEAM MEMER CAN BE READY TO RESET THE MONITOR FOR YOU WHILE YOU STRAP IN.

*DONT PULL THE FEET STRAPS TO TIGHT SO YOU CAN MAKE A FAST TRANSITION IN AND OUT OF THE PEDDLES.

Metcon (No Measure)

On every 4 mins x 5 sets:

200m Run

10 Sumo Deadlift high Pulls @42.5/30KG

6 Kipping HSPU’s

*Increase By 1 HSPU Each Round.

*Scale by adding no more HSPU each round, stay at 6 or reduce to 3-6 reps per round.

*Scale further to Double Dumbbell Seated Strict Press