CrossFit Inventive – CrossFit

Warm-up

Seated Pike stretch 60 sec

Glute strtech 60 sec

20 sec calf Strtech each side

30 sec Puppy Dog Pose

———–Activation———

10/7 cal Machine/150m run

20 sec Hollow Hold

3 Inchworm 1 Push-up

10/7 Cal Machine/150m run

20 Sec Plank Hold

20 Calf Pumps

10/7 cal Machine/150m run

20 Sec Superman hold

6 Alternating Plyometric Spiderman Lunges

————-

Metcon (Time)

For Time:

27-21-15-9

Cal Machine

Alt DB Power Snatch

Cal Machine

Abmat sit-ups
SUBS MACHINE:

RUN TWICE EACH SET:

27= 400m

21= 300m

15= 200m

9= 100m

ABMAT SIT-UPS:

Same without Abmat or Hollow Rocks, V-sits.