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.
