CrossFit Inventive – CrossFit
Warm-up
Lat Roll out 1:00 e/s
Puppy Dog Pose on Roller 1:00
Banded Lower Body Stretch
Calf 0:30 e/s
30 Calf Pumps
——
ACTIVATION
1:00 PLANK HOLD
20 BANDED GOOD MORNINGS
2 LAPS HALO CRAB WALKS
2 LAPS MONSTER WALKS
20 GLUTE BRIDGES
—–
BARBELL:
12 Alt Single Leg RDL’s
5 Deadlifts
Deadlift (15 mins)
Volume
Building to 1 Sets of 10 Touch & Go Deadlifts using:
5-6-7-7-10
Aiming to build over each of the above sets. Take 1-2 mins rest before attempting your 10RM.
Weight does not count if you do not touch & Go.
Metcon (Calories)
AMRAP 21:
Max Calorie Bike Erg
Every 3 Minutes (Starting 0:00)
5 Box Jumps 30/24 inch
10 Burpees
15 Abmat Sit-ups
Score Total Calories
SUBS
MAX CAL BIKE
– Max Clas on any machine.
BOX JUMPS
– Reduce Hieght
– Alt Step-ups
BURPEES
– No Excuses
ABMAT SIT-UPS
– Reduce Reps
– Any other sit-up
