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.
