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