CrossFit Inventive – CrossFit
Warm-up
20 Scorpions Front back
Lower Back Hipflexor 1:00 e/s
Glute 0:30 e/s
Tisted Cross 0:30 e/s
Puppy Dog Pose 0:30
———
Activation
20 Banded SLDL
20 Halo Glute Bridges
20 ALT Shoulder Taps (Slow)
Deadlift (3 Reps TNG ONE 90 x 5 Sets)
All 5 Sets at The same weight.
Aim to go up slightly on last weeks performance if possible
Metcon (AMRAP – Rounds and Reps)
Teams of 3 Complete
17 Minute AMRAP:
40 Cal Bike Erg
30 Syncro Air Squat
15 Syncro Burpees
5 Rope Climbs
Share Cals between the 3 of you as evenly as possible
All Syncro movement ( Squats/Burpees) must be done as a team and IN TIME for the reps to count. COMMUNICATE
Share Rope climbs as evenly as possible.
SUBS
BIKE ERG
– All machines the same Cals
– ROPE CLIMBS
– 3 Laying to standing = 1 Reps
– Climb as high as your confidence level!
– 3 attempts at wrapping your feet.
ONLY TEAMS OF 2 IF NUMBERS DONT SUITE
