CrossFit Inventive – CrossFit

Warm-up

Glute stretch 1 minute each side

Forward Fold 1 minute each side

Lower Back/Hipflexor 1 minute each side

Puppy Dog Pose 1 minute

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30 Sec Machine

30 Red banded pull aparts

10 Scap Pulls

30 Sec machine

20 Banded Glute Bridges

10 Kipping Knee raises

30 Sec machine

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Pay Electricity Bill

Gymnastic Stamina (Time)

For Time:

21-15-9

Calorie Machine

Bar Facing Burpees
Pick your strategy and put it to the test. We will re test this piece next Thursday.

10 MinutE Cap

Metcon (AMRAP – Rounds and Reps)

3 x 3 minute amrap’s

12/10 Cal Machine

10 Deadlifts 60/40kg

12 T2B

2 mins rest
Pick up where you left off on the previous set.

Score total rounds and reps for the 3 total sets.

Scale weight as needed. Knees to elbows, kipping knee raises.